Eat for Your Blood: 5 Natural Ways to Increase Hemoglobin Production

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If you feel dizzy, lazy or tired most of the time, then you should check the signs and symptoms your body is giving you for any potential health conditions. We often take our health for granted prioritizing the other work we have. We don’t realize that it is in fact our health that will be helping us in the longer run. 

Now, coming back towards feeling lethargic the whole time, might be a sign of the low level of haemoglobin in your body. It is an essential protein that is in your blood. It is responsible for transporting oxygen in your whole body. An average adult woman has about 12-16 g/dI of haemoglobin and an adult man has about 14-18 g/dl. In your body, when the haemoglobin levels decrease, it causes headaches, fatigue, weakness, dizziness, rapid heartbeat, shortness of breath and poor appetite. If this condition of low levels of haemoglobin persists then according to the doctor of Ali Clinic it leads to anaemia and the situation can worsen.

Why is Hemoglobin Important?

Haemoglobin is essential in your body. Vitamins such as Vitamin B and C and even iron play a major role in the production of haemoglobin. To have an optimum level of haemoglobin, it is necessary that you have a proper diet and moderate lifestyle habits. In order to achieve this and help the synthesis of haemoglobin, you need to enhance the intake of nutrient-rich foods. 

Iron and Hemoglobin Connection

While I was with the doctor of hijama in Islamabad, I got to know that iron has a direct link with the production of haemoglobin. Iron is needed by everyone. But, people who have just recovered from any illness, growing children, pregnant women and menstruating women need more iron. During menstruating, women need more iron as they are losing a lot of blood. The body is in dire need of iron at that time. If not taken any precautions, it can lead to health conditions such as anaemia. 

Having said that, now it’s important to look for the potential natural ways to increase the level of haemoglobin in the body. 

Increase Your Hemoglobin Naturally in 5 Simple Ways

  • Foods Rich In Iron

The top reason for low levels of haemoglobin is the deficiency of iron. Foods rich in iron are very helpful in improving haemoglobin level. The best foods that are rich in iron are:

  • Green leafy vegetables such as spinach
  • Beet Root
  • Asparagus
  • Whole Egg
  • Chicken liver
  • Apple
  • Pomegranate
  • Watermelon
  • Apricot
  • Prunes
  • Pumpkin seeds
  • Dates
  • Raisins
  • Almonds
  • Amla
  • Jaggery

Daily Requirement of Iron

The amount of iron needed by an individual varies according to age, nutritional level, weight and gender. But as per nutritionist, an average adult woman between the ages of 18-50 years needs about 19mg/day of iron and men of the same age group need about 8mg/day of iron.

  • Increased Intake of Vitamin C

Vitamin C rich foods are famous for boosting your immunity. So, it is essential that you add both vitamin C and iron in your diet for the improved absorption of the iron. Natural sources rich in vitamin C are citrus fruits such as:

  • Grapefruits
  • Tomatoes
  • Lemon
  • Oranges
  • Bell peppers
  • Papaya
  • Strawberries
  • Broccoli 
  • Increased Intake of Folic Acid

Vitamin B-Complex or “folic acid” is needed for the production of red blood cells. Deficiency of the folic acids can cause low levels of haemoglobin. You can naturally increase the intake of folic acid by adding the following foods to your diet such as:

  • Green Leafy Vegetables
  • Wheat Germ
  • Dried Beans
  • Bananas
  • Broccoli
  • Chicken liver
  • Peanut

Apart from these, beetroot is recommended as it is a rich source of folic acid, fibre, potassium and iron.

  • Avoid the Iron Blockers

Food is necessary for your nourishment, but there are certain foods that are iron- blockers. These foods decrease the body’s ability to absorb iron and eventually affect haemoglobin.

Foods/ drinks that are iron-blockers include:

  • Tea
  • Coffee
  • Beer
  • Wine
  • Cola drinks
  • Carbonated drinks
  • Nettle Tea

Herbal tea such as nettle tea is good for your body. It is a rich source of iron, Vitamin B and C. It helps in improving the level of haemoglobin in the body. Preparing nettle tea is even easier. All you need is to simply add 2 tbsp of the dried nettle leaves to a hot cup of water. After this, allow it to steep for about 10 minutes. Once done, strain it and then add the honey if you want. Drink it twice a day or as per your nutritionist’s recommendation.

In the End,

Eating a nutritional and well-balanced diet is necessary for improving the intake of all the essential nutrients for your body. You also need to consult your nutritionist for a customized diet plan for you as per your body’s need.

About Post Author

Dr. Ethan Turner

Meet Dr. Ethan Turner, a seasoned Pharm.D. professional with a passion for content writing. With years of expertise, Ethan has honed his skills in crafting engaging blog posts that seamlessly blend pharmaceutical knowledge with captivating storytelling. Join him on a journey where years of experience meet the art of compelling blog writing, as he continues to share insights and expertise with a creative flair.
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