Food items to improve Haemoglobin levels in Blood.
Haemoglobin is the red protein present in our blood stream which transport oxygen across the human body and supply oxygen to organs and cells in human body .Normal haemoglobin levels in normal Male are: 13.8 to 17.2 grams per decilitre (g/dL) or 138 to 172 grams per litre (g/L) and in Females: 12.1 to 15.1 g/dL or 121 to 151 g/L.
Our body needs iron to make haemoglobin. When there is shortage of iron in the body, this results in less haemoglobin in the blood stream and and as a consequence body turns anaemic.
Symptoms of anaemia are fatigue, shortness of breath etc. This happens because your organs are receiving less oxygen than the normal level.
Following are some of the food items which you can add to your diet to improve the iron deficiency in the body and hence improve the haemoglobin levels.
Millets
The researchers found that daily consumption of millets increased haemoglobin levels in the body by as much as 13.2%.
Millets family includes sorghum (jowar), pearl millet (bajra), foxtail millet (kangni), finger millet (ragi), Barnyard millet, Kodo mille, Little Millet, Proso Millet etc. are the healthiest millet grains available and are good sources of iron.
Regular consumption of millets can improve haemoglobin and serum ferritin levels to reduce iron deficiency anaemia.
Spinach
Spinach is a good source of iron. A half-cup of cooked spinach supplies 3 milligrams of iron. That’s 38 percent of what men and older women need, and 17 percent of younger women’s requirements. Easy availability of spinach makes it one of the most accepted food item to supplement for iron deficiency. Spinach can be consumes as soup or stir fry or palak paneer etc. to be added to lunch and dinner menu.
Dates
If you are looking for a food item which will satisfy your sweet tooth and also help you to improve your iron deficiency. Then one of the best options will be Dates. We have several studies which prove that dates is beneficial for those struggling with iron deficiency anaemia.
Even though quantities of iron and other nutrients can vary from one type of date to another, all varieties are good sources of iron though the quantity of iron might vary. Varieties of dates like medjool, deglet, halawi etc. can be added to your diet.
Raisins
Dried grapes or Raisins may play a part in preventing anaemia by improving the iron levels in the body. Raisins contains good amounts of iron, copper, and vitamins that are essential for making red blood cells and carrying oxygen throughout the body.
Sesame seeds
Take about 1 tablespoon of black sesame seeds and dry roast them. Mix the dry roasted sesame seeds with a teaspoon of honey or jiggery and roll into a ball. Have this nutritious ladoo regularly to boost your iron levels. Many woman consume this special ladoo during menstrual cycle to improve the haemoglobin levels.
