Haemoglobin is an important protein molecule found in the blood which is used to carry oxygen from the lungs to various parts of the body .Deficiency in haemoglobin means that there is not enough of these proteins to transfer oxygen hence we feel tired and low all the time.Haemoglobin contains iron and it is important to maintain the iron levels in your body for normal haemoglobin levels.Normal haemoglobin levels for healthy adult males and females are
Adult males: 14 to 18 gm/dL
Adult women: 12 to 16 gm/dL
If you are found deficient in iron consult your doctor and include iron rich foods in your diet after consultation to maintain healthy haemoglobin levels.
Now let's take a look at the Top foods Rich in Iron!
1)Vegetables:
Vegetables like beetroot ,spinach, fenugreek leaves(methi) which are easily available help in the formation of haemoglobin. Grains like rajma(kidney beans),moong dhal are also good sources of iron.Sesame seeds ,barley and chickpeas are also useful in boosting iron levels.
2)Dry fruits
Dry fruits like apricot,almonds,prunes and raisins are very good sources of iron .Dates provide ample sources of iron, which increases haemoglobin levels in blood.
3) Fruits:
Watermelon is composed of 90% water but is rich in many nutrients, including iron.Pomegranate is another good source of iron.Tomato and mulberries also contain iron which is useful in boosting haemoglobin levels.
4) Vitamin C rich foods
Vitamin C helps in the absorption of iron from the food we eat.You need to take lots of citrus fruits and fruit juices to ensure iron gets absorbed from the food you eat.Low haemoglobin levels due to deficiency of Vitamin C can be corrected by eating fruits like guava , kiwi, papaya, oranges, strawberries and grapefruit.
5)Meat:
Meat like beef is a rich source of hemoglobin. Meat also contains vitamin B-12, which helps to maintain the normal iron level in the body.
6)Folic acid :
Deficiency of folic acid can also cause low haemoglobin levels because folic acid is
used to produce red blood cells. In such cases folic acid rich foods like corn,Brussel sprouts and peanuts can be taken.
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