Listen to this article
You must know that red blood cells are responsible for carrying oxygen throughout the body. If there are low levels of iron in your blood, you can experience weakness, fatigue, shortness of breath, dizziness, poor appetite and rapid heartbeat. If it becomes a chronic condition, it may be diagnosed as anaemia. Hence, it is imperative to make proper diet and lifestyle changes, if need arises, in order to increase haemoglobin content.
For adult men, the ideal levels of haemoglobin are 14 to 18 grams per decilitre (g/dl) and for women, it is 12 to 16 g/dl.
Iron deficiency is a common cause of anaemia and low haemoglobin levels, according to the National Anaemia Action Council. It is advised to include green leafy vegetables like spinach, beetroot apart from chicken liver and whole egg in your diet. Fruits and dry fruits, including apple, pomegranate, watermelon, pumpkin seeds, dates, almonds, raisins, are also to be consumed.
A combination of both iron and vitamin C works really well in case of low haemoglobin levels. Since the latter is a carrier rich molecule, adding it to your diet means better absorption of iron too. From oranges, lemon, strawberries to papaya, bell peppers, broccoli, grapefruit and tomatoes, there are several options of vitamin C rich foods available.
Folic acid, a B-complex vitamin, is essential to make red blood cells. Green leafy vegetables, sprouts, peanuts, bananas, and broccoli are good sources of folic acid. Meanwhile, beetroot too is also highly recommended to increase the body’s red blood cell count.
Make sure to eat one apple everyday as it can help maintain and increase haemoglobin in blood.
Beverages like coffee, tea, cola drinks, wine, and beer, can actually block your body’s ability to absorb iron. So if you have a low haemoglobin count, make sure to avoid sugary drinks.
Indulge in moderate to high intensity workouts because when you exercise, your body tends to produce more haemoglobin. Hence, it is able to meet the increasing demand for oxygen throughout the body. Also, eating a balanced diet is the best way to get the supply of all essential nutrients, and thereby increase your haemoglobin count.