When the hemoglobin level drops, it can cause fatigue, weakness, shortness of breath, headache, etc. and if the levels drop significantly, the condition can be diagnosed as anemia. Here are some foods to increase hemoglobin. Ideally a male needs 13.5 to 17.5 grams per decilitre and female needs 12.0 to 15.5 grams per decilitre haemoglobin that is deemed as normal.
1. Increasing iron intake
A person with reduced levels of hemoglobin may benefit from eating more iron-rich foods. Iron works to boost the production of hemoglobin, which also helps to form more red blood cells. Iron-rich foods include: meat and fish, soy products, including tofu, eggs, dried fruits, such as dates and figs, broccoli, green leafy vegetables, such as kale and spinach, green beans, nuts and seeds, peanut butter.
2. Take iron supplements
If you need to significantly increase your hemoglobin level, you may need to take oral iron supplements. However, too much iron can cause a condition called hemochromatosis. This can lead to liver disease such as cirrhosis and other side effects, such as constipation, nausea, and vomiting. Work with your doctor to determine a safe dose and avoid taking more than 25 milligrams (mg) at a time. The National Institutes of Health’s Office of Dietary Supplements recommends that men consume up to 8 mg of iron per day, while women should consume up to 18 mg per day. If you are pregnant, you should aim for up to 27 mg per day. You should start to notice a difference in your iron levels after about a week to a month, depending on your underlying condition that results in low hemoglobin. Iron supplements should always be carefully stored out of the reach of children. If your child needs an iron supplement, be sure to choose one that is safe for children. Children have lower blood volume, which makes them much more vulnerable to iron poisoning. If your child accidentally takes an iron supplement, call your doctor right away.
Watermelon contains around 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy gourmets with its natural sugars. Watermelon also contains antioxidants. These substances can help remove molecules known as free radicals, or reactive species, from the body. The body produces free radicals during natural processes, such as metabolism. They can also develop from smoking, air pollution, stress, and other environmental pressures. If too many free radicals remain in the body, oxidative stress can occur. It can damage cells and lead to various diseases, such as cancer and heart disease. The body can naturally eliminate some free radicals, but food antioxidants support this process.
4. Pumpkin Seeds
Pumpkin seeds are a good source of healthy oils, magnesium, and other nutrients that support healthy heart, bones, and other functions. The seeds, in general, are considered to be excellent sources of potassium, magnesium, and calcium. Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants. The fatty acids in pumpkin seeds contain a range of beneficial nutrients, such as sterols, squalene, and tocopherols. Pumpkin seeds are a good source of magnesium, which is important for bone formation. Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver. The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
5. Folic Acid Is A Must
Folate is involved in a number of vital metabolic processes, and a deficiency leads to a range of negative health outcomes, including megaloblastic anemia, increased risk of heart disease and certain cancers, and birth defects in patients. infants whose mothers were folate deficient (1 Trusted source) Synthesized folic acid differs structurally from folate and has slightly different biological effects in the body. With that said, both are considered to contribute to adequate food intake. Folate is found in a number of plant and animal foods, including spinach, kale, broccoli, avocado, citrus fruits, eggs, and beef liver. Folic acid, on the other hand, is added to foods like flour, ready-to-eat breakfast cereals, and breads. Folic acid is also sold in concentrated form in dietary supplements.
A person with low hemoglobin can suffer from anemia. Common causes of anemia include: deficiency of iron, vitamin B-12 or folate heavy blood loss cancers that affect the bone marrow such as leukemia kidney disease liver disease hypothyroidism or thyroid gland that does not make enough hormones thalassemia, an inherited disease that prevents hemoglobin from working properly sickle cell anemia, a genetic condition that causes a reduction in red blood cells and hemoglobin.
Adults need about 400 mcg DFE of folate per day to replenish daily folate losses. Pregnant women and breastfeeding women have increased folate needs and need to take in 600 mcg and 500 mcg DFE of folate per day, respectively.