Hemoglobin cells carry oxygen to all the parts of the body through blood circulation. It’s a protein found in red blood cells. These cells supply oxygen and take back carbon dioxide to dump it in the lungs to breathe out from the body. Here are top foods that boost the Hemoglobin levels in your body.
Iron-Rich Food to Boost Hemoglobin
Generally, Iron-rich food is recommended to increase the hemoglobin levels in the blood. Iron boosts RBC in the blood to increase hemoglobin levels.
Iron-rich foods
- Meat and fish
- Eggs
- Soy products including tofu
- Dried fruits, such as dates and figs
- Broccoli, kale and spinach and other green leafy vegetables
- Green beans
- Nuts and seeds
- Peanut butter
- Whole grains
Vitamin-C Enriched Foods
Iron needs the support of vitamin-C for easy absorption in the body. Hence, you need to have various vitamin C enriched fruits and vegetables for this purpose.
Vitamin C enriched fruits and vegetables
- Oranges, lemon, Kiwi, watermelon, pineapple, bananas, papaya, cantaloupe, guava, mango, grapefruits, berries strawberries, raspberries, blueberries, and cranberries
- Veggies like bell peppers, tomatoes
- Citrus fruit juices
Folate Consumption for Hemoglobin
Folate is a vital compound that is also known as vitamin B₉ or folacin. Folic acid as a dietary supplement is converted into Folate by the body for its more stable functions. Interestingly, Vitamin B plays a radical role in hemoglobin formation, as the body uses folate to produce oxygen-carrying component ‘heme’.
Folate Food
- Beef
- Spinach and lettuce
- Rice
- Peanuts, black-eyed peas, and kidney beans
- Avocadoes, Legumes, Asparagus
- Eggs
- Leafy Greens
- Brussels Sprouts
- Beets root
Calcium-Rich Foods Boost Hemoglobin Too
Calcium is good for preventing anemia, even when the zinc-copper ratio is high. Moreover, calcium along with vitamin D counters anemia effectively.
Calcium in Food
- Dairy products like milk, cheese, and yogurt
- Poultry products like eggs
- Seafood
- Leafy greens, legumes, dried fruits
- Soya beans and tofu
Vitamin B-12: Do you know Vitamin B-12 also plays a big role in increasing blood count?
Vitamin B12 Rich Food
- Red meat
- Fish
- Dairy products like milk and cheese
- Eggs
Vitamin A: Vitamin A or retinol supports RBC production.
Foods rich in vitamin A
- Leafy green vegetables including spinach and kale
- Sweet potatoes
- Squash, carrots, and red peppers
- Watermelon, grapefruit, and cantaloupe
Copper: Interestingly, copper intake also indirectly helps in hemoglobin production.
Foods rich in copper
- Poultry products
- Shellfish
- Cod liver oil
- Beans
- Cherries and nuts
Nutrient-Rich Foods to Increase Hemoglobin
Pomegranate: It helps with its calcium and other nutrients.
Dates: Dates are enriched with energy, calcium, and fiber. These are recommended for diabetics.
Beetroots: These roots are rich in folic acid, potassium, and fiber. Beetroots are a big help in increasing hemoglobin count when taken every day.
Banana: Banana is rich in potassium and other nutrients.
Legumes: Legumes like lentils, peanuts, peas, and beans considerably help in increasing hemoglobin levels. Also, their iron and folic acid contents boost the production of red blood cells in the body.
Pumpkin Seeds: These seeds are a big source of iron, calcium, magnesium, and manganese, the contents needed to increase blood count.
Watermelon: Watermelon is not only a tasty fruit, it has all the nutrients that help increase hemoglobin. It is enriched with calcium, and other minerals and vitamins.
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Ref sources:
https://www.healthline.com/health/how-to-increase-red-blood-cells#foods-to-eat
https://www.ndtv.com/food/9-foods-that-can-help-increase-haemoglobin-1828770
https://www.medicalnewstoday.com/articles/321530.php
