7 Hemoglobin Rich Foods You Must Eat For Boosting Your Blood Levels
Hemoglobin Rich Foods
You probably know that hemoglobin is important for your body to function. You might also know that it has something to do with iron, red blood cells, and anemia. But, did you know that boosting your hemoglobin levels entails more than merely increasing your iron intake?
Curious? Read on to know more about Hemoglobin Rich Foods and why it is important.
The production of hemoglobin is vital for your body, and iron, copper, and vitamins B12, B9 (folate), and C play an important role. It is necessary to have a proper diet to maintain an optimum level of hemoglobin. For that to happen, you need to boost your intake of foods that help in the synthesis of hemoglobin.
Why hemoglobin is important ?
Hemoglobin is a protein that is found in the red blood cells. Its most important function is to transport oxygen from the lungs to all the other cells, which helps sustain them.
A low hemoglobin level results in anemia, and it is influenced by many factors. Poor eating habits, poor absorption of the nutrients necessary for the production of hemoglobin, an increase in the required dosage due to pregnancy, blood loss, and even certain medications – they can all result in low levels of hemoglobin.
The most common symptoms of a low hemoglobin count are fatigue, shortness of breath, dizziness, headaches, and chest pain. It can lead to serious consequences and affect your cardiovascular system as well.
That was all you needed to know about hemoglobin. Let’s now look at the Hemoglobin Rich Foods that can help boost your hemoglobin levels. Check them out!
7 Hemoglobin Rich Foods
7 Hemoglobin Rich Foods you must eat for boosting your blood levels, read further to find out.
It is a well-known fact that meat, particularly red meat, is an excellent source of iron. Here are the different types of meat that can help increase your hemoglobin levels: Liver, Ground Beef, Chicken Breast.
The highest concentration of iron, vitamin B12, and folate can be found in the liver. Lamb’s liver boasts highest amount of vitamin B12, with 100 g containing 85.7 mcg. A significant source of folate, iron, and vitamin C, having 400 mcg, 10.2 mg, and 13 mg of each respectively.
Ground beef (without fat) is a good source of iron. Every 85 g of ground beef provides 2.1 mg of iron.
Chicken breast is also a good source of iron. You can obtain around 0.7 mg of iron from every 100 g of chicken breast.
Seafood, such as clam, oyster, and caviar, can provide more than your daily requirement of iron & vitamin B12. Clams are the richest natural source of iron with 100 grams of clams containing 28 mg of iron, 22.1 mg of vitamin C, and 98.9 mcg of vitamin B12.
If you are a vegan or a vegetarian, it is necessary you include iron-rich foods in your diet. Legumes, as well as their derivative products, can be good sources. Soybeans, kidney beans, and chickpeas are the recommended legumes. Every 100 grams of soybeans contain 15.7 mg of iron, 375 mcg of folate, 6 mg of vitamin C.
4. Starches And Grains
Starches such as rice bran, wheat bran, and oat bran are excellent sources of iron. But they do not contain vitamin C or B12, and are not a significant source of folate. Brown rice is also an excellent choice as it is a good source of iron, and 100 grams of brown rice contains around 0.4 milligrams of iron. Whole grains, such as barley, quinoa, and oatmeal, are also rich in iron. Every 100 grams of any whole grain contains around 2.5 milligrams of iron.
Vitamin C is essential for the absorption of iron, which boosts your hemoglobin levels. Fruits such as oranges, lemons, guavas, and litchis are recommended because of their high vitamin C content. Dried apricots, raisins, and dates are reliable sources of iron. In fact, 100 grams of dry fruits have 0.8 milligrams of iron. Apart from iron, these dry fruits also contain essential fibers and vitamins.
While it is easy to find vegetables that are rich in iron, they fall short as sources of folate and have no vitamin B12. Beetroot is often recommended to boost your hemoglobin because of its high folate content. It is also a good source of vitamin C and iron. Potatoes are rich in iron and vitamin C, making them a hemoglobin-friendly food item. Spinach is, by far, the best veggie option for those looking for a hemoglobin boost. In fact, 100 grams of this leafy goodness contains up to 4 milligrams of iron.
Herbs are one of the best options to elevate the hemoglobin levels. Although spices such as thyme, parsley, spearmint, & cumin seeds are rich in iron, the amount that is usually consumed is not significant enough to make much difference. But they do provide an added boost to your daily iron requirement. This herb can play a very important role in raising your hemoglobin levels. Nettle leaf is rich in iron, vitamins B and C, and several other vitamins that pave the way for an improved RBC count.