Why is it essential to increase the level of Hemoglobin? Actually, what is Hemoglobin?
Well, its a type of iron-rich protein found in the red blood cell. It assists carry oxygen to your body for energy. If you encounter a low-level of Hemoglobin in your blood, you quickly get dizzy and tired. Thus, you need to make sure your hemoglobin level is within the normal range.
Here are the normal Hemoglobin levels that you should achieve:
- Adult women: 12 to 16 gm/dL
- Adult males: 14 to 18 gm/dL
What Happens When Your Hemoglobin is always low?
People with low Hemoglobin may have anemia. Iron deficiency is among the most common forms of anemia. It is caused due to the low range of Hemoglobin present in the red blood cells.
Iron is the main mineral in forming the Hemoglobin. Without sufficient iron, hemoglobin count will be low, and your body would not be able to perform various functions.
Below are some of the most common signs of iron deficiency anemia:
- Extreme fatigue
- Pale skin
- Chest pain
- fast heartbeat
- shortness of breath
- Headache or lightheadedness
- Cold hands and feet
- Inflammation of your tongue
- Brittle nails
People who have low Hemoglobin and autoimmune diseases are prone to iron deficiency anemia. Additionally, a low intake of iron can lead to anemia! It is incredibly essential to take a proper amount of iron in your diet to increase hemoglobin range and to ensure the proper functioning of body functions.
So if you are one with a low hemoglobin level, don’t worry! As we have some simple and natural ways to help, you increase the level of iron in your red blood cells.
How to Increase Hemoglobin Naturally?
Eat Iron-rich and Vitamin B-12 Foods
Foods rich in vitamin B-12 is also essential in making Hemoglobin. Intake protein foods that are rich in vitamin B-12 and iron:
- red meat
- Internal organs
- Shellfish and cockles
Eat Food rich in Vitamin C
Most of us are aware of the immense benefits we can get from Vitamin C. It helps in the intake of iron into our body. So ensure you eat more vitamin C rich diets. Vegetables and fruits are vital sources of vitamin C.
Fruits and veggies that are rich in Vitamin C:
- Berries (strawberries, blueberry, raspberry)
- Bell peppers
- Citrus fruit lemon, lime, (orange, grapefruit)
- Dark leafy vegetables
Eat Beta-Carotene and vitamin A rich food
Beta carotene and Vitamin A are essential for healthy vision, maintain soft tissue, skin, and healthy teeth. Also, according to some studies, both sources can help in boosting iron absorption from foods like wheat, corn, and rice.
Thus, it would be helpful if you can add these food items in your regular diet. You can intake these fruits and vegetables to get more beta-carotene and vitamin A.
- Sweet potato
- Red peppers
Increasing folate intake
Folate is a form of vitamin B that plays a vital role in the production of Hemoglobin. The human body uses folate to generate heme( a component that assists in carrying oxygen).
Top sources of folate include:
- Kidney beans
- Black-eyed peas
Iron plays a significant role in hemoglobin production. Try to get it as much as you can from natural sources, including fruits and vegetables.