INTRODUCTION:

Due to our sedentary lifestyle, constant stress, and hectic pace of life, health problems are a typical occurrence. The lack of hemoglobin is among the most prevalent diseases that affect people. The protein hemoglobin, which is iron-rich and found in red blood cells, is in charge of transporting oxygen throughout the body. Fatigue, weakness, breathlessness, headaches, and other symptoms may result from a reduction in haemoglobin levels, and if the levels fall significantly, anaemia may be the result. In India, anemia is one of the main health concerns. Numerous recent polls indicate that the issue affects millions of Indian girls.Girls hemoglobin counts are substantially lower than those of men their age.

Transporting oxygen from the lungs to the body's cells is the main job of red blood cells. Hemoglobin, a protein found in RBCs, is in charge of transporting oxygen to make sure that live cells function properly. According to some estimates, haemoglobin transports 97% of the oxygen from the lungs to the blood while the remaining 3% is dissolved by plasma.

1. Load Up On Vitamin-C Rich Foods

The body cannot fully absorb iron, hence it needs a medium to aid in good absorption. Thus, this is when vitamin C is useful. Consume more vitamin-C-rich foods like oranges, lemons, bell peppers, tomatoes, grapefruits, berries, etc.

2. Iron Rich Foods Should Be Your Priority

One of the most typical reasons of low hemoglobin levels, according to the National Anemia Action Council, is iron deficiency. The following are the iron Recommended Dietary Allowances (RDA):

It is eight milligrammes for adult males (19 to 50 years old) and 18 milligrammes for adult females (19 to 50 years old).

Iron-rich foods including green leafy vegetables, liver, tofu, spinach, eggs, whole grains, pulses, and beans, meat, fish, dry fruits, etc. should therefore be consumed in large quantities.

3. Folic Acid Is A Must

Red blood cells are produced by the body with the help of the B-complex vitamin folic acid. Low levels of hemoglobin can result from folic acid deficiency. Increase the frequency with which you eat sprouts, dried beans, peanuts, bananas, broccoli, liver, and other such foods.

4. Pomegranate

Along with being high in protein, carbs, and fiber, pomegranates are also a great source of calcium and iron. Because of its great nutritional value, it is one of the best foods for increasing hemoglobin. For optimal hemoglobin levels, consume pomegranate juice every day.

5. Dates

This extremely nutritive dried fruit is also quite energizing and tasty. Dates are a good source of iron, which raises blood levels of haemoglobin. Yet, due to its high sugar content, most doctors advise diabetics to stay away from dates.

6. Beetroots

One of the best ways to raise hemoglobin levels is using beetroot. Together with folic acid, potassium, and fiber, it also has a significant amount of iron. For a healthy blood count, consume beet juice daily.

7. Legumes

Moreover, legumes including lentils, peanuts, peas, and beans can considerably raise hemoglobin levels. Their iron and folic acid concentration promotes the body's ability to produce red blood cells.

8. Pumpkin Seeds

Eight milligrammes of iron are provided by pumpkin seeds, along with adequate amounts of calcium, magnesium, and manganese. Use these little treats wherever you like to, add them to smoothies or sprinkle them over salads.

9. Watermelon

One of the greatest fruits for boosting hemoglobin is watermelon, since it contains iron and vitamin C, which improve and speed up the iron absorption process.

10.Red meat

We look for foods with a high iron content while examining diets that can increase hemoglobin. Heme iron, or iron that is well absorbed, is present in red meat, and the nicest thing about it is that it may be readily absorbed in the intestine. Yet, let's refrain from overindulging in red meat since it may cause cardiovascular disease due to overeating or greater fat content.

CONCLUSION:

     Foods like tea, coffee, chocolate, soy products, and bran that are high in polyphenols and tannins prevent our bodies from absorbing iron. If you have low haemoglobin levels, it is important to limit your intake of these foods. Maintaining a medical checkup every three months is the greatest approach to keep your hemoglobin levels under control. Remain safe and healthy.