Foods, fruits or herbs that are available in nature are more than enough to fulfill our daily requirements of all sorts of vitamins and minerals. There is never a need to depend on supplements or vitamin pills, if one focuses on having a healthy diet everyday and same goes for people with low hemoglobin count that is iron deficiency. Many people these days and especially women are suffering from iron deficiency which leads to problems like anemia and low hemoglobin count. So, let’s take a look at how we can deal with iron deficiency by having foods rich in iron.
Anemia is a blood-related disease that happens when there’s a deficiency of hemoglobin and red blood cells in the blood. It happens from low iron levels in the body, which might cause fatigue, weakness, and tiredness. But this is a problem that can be simply solved by having an iron-rich diet.
Health Shots reached out to dietician and nutritionist Avni Kaul, who shared 5 iron-rich foods, including which in our diet will help us boost our hemoglobin count. “Iron can be found in several foods or herbs, which is essential for the production of hemoglobin,” says Kaul.
Beets are filled with a rich range of iron, copper, phosphorus, magnesium, and vitamins B1, B2, B6, B12, and C. “Loads of nutrients in beets benefit in stimulating red blood cell (RBC) production in your body and improve the hemoglobin level,” says Kaul.
There are many ways to include beets in your diet but Kaul suggests that, in a blender add about 1 cup of chopped beetroot, blend properly, strain the juice and add a teaspoon of lemon juice and drink this wonderful juice regularly in the morning as lemon juice adds to the vitamin C content and boosts the absorption of iron.
This wonderful dry fruit combination comes with a richness of iron, magnesium, copper, and vitamins A and C. Kaul suggests including these dry fruits in your meal plan to boost the immune system and promote iron absorption.
Have 3 to 5 dates and a tbsp of raisins as a snack or with your breakfast which gives you instant energy and augments iron levels.
“Green moong dal khichdi is power filled with nutrients that is certain to pump iron stores and improve energy levels,” says Kaul. It is a simple and quick-to-make recipe and one of the best comfort foods during all seasons. This healthy khichdi has the right blend of protein and good carbohydrates.
This essence of spinach and dal cooked with whole spices serves as a good one-pot meal.
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Sesame seeds are filled with iron, copper, zinc, selenium, and vitamins B6, E, and folate. Daily addition of black sesame seeds is proven to boost hemoglobin levels and promote the absorption of iron.
The nutrition expert advises that one can take around 1 tbsp of black sesame seeds dry roast, mix with a teaspoon of honey, and roll into a ball. Have this nutritious till laddu daily to boost your iron levels.
Moringa leaves are the leaves of the same plant from which you get drumsticks famously used in south indian foods like sambhar. “Moringa leaves are filled with a good amount of vitamins A, C, magnesium, and iron,” says Kaul.
Simply have 1 tsp of moringa leaf powder daily in the morning on an empty stomach.
Now try these natural ways to increase hemoglobin levels and see the difference.