Nowadays “How to increase hemoglobin?” is an important question for people who go through a hemoglobin deficiency or fight Anemia. Hemoglobin plays an essential role in the respiration process. Hemoglobin is a metalloprotein that carries oxygen from lung to tissue and returns carbon dioxide from tissues to lungs.
The shape of red blood cells depends on hemoglobin level, and having low hemoglobin changes the structure of these red blood cells. As a result, it changes the shape of red blood cells and disturbs a process and stream of flow across blood vessels.
Hemoglobin deficiency (also called Anemia) gives rise to health issues, and it could be turned into a critical illness if neglected. Managing a proper level of hemoglobin is essential for maintaining good health.
A healthy hemoglobin count ranges from 12 to 20 grams per 100ml of blood, and hemoglobin tests evaluate the count of hemoglobin in the amount of blood. However, the count below the healthy range comes under hemoglobin deficiency or suffers from Anemia.
Further, we intend to see remedies, foods, drinks helpful for increasing hemoglobin levels naturally and keeping you healthy and strong.
What is Hemoglobin?
As Hgb or HB, Hemoglobin is an iron-containing protein in the blood transport metalloprotein in red blood cells. Hemoglobin supplies oxygen from the lungs to the whole body and allows respiration, and it generates energy to perform the process of metabolism. While oxygenated, it is colored bright red, and in a low state, it appears purplish-blue.
How To Raise Hemoglobin?
Raising hemoglobin becomes essential when you are going through a deficiency of hemoglobin or fighting anemia. You can gain it by intaking iron rich foods and drinks. Also, consuming a higher amount of folate and vitamin B12 content foods can raise your Hemoglobin level.
Folate, also called B9, comes in the category of B vitamins, and it is needed in the body to make RNA and DNA. Apart from this, it also plays a role in cell division. Some folate-rich foods are spinach, avocado, black-eyed peas, peanuts, egg, broccoli, leaf vegetable, orange, citrus, and cereals.
Cobalamin or Vitamin B12 is a B-type vitamin used in treating Hemoglobin deficiency. You can take vitamin B12 supplements, and taking supplements is a good option for better results. For raising hemoglobin, following a balanced diet is a must.
You can take iron supplements, but also, you need to gain the iron absorption capacity of your body. You need to consume foods that include Vitamin C, Vitamins A, and Beta-carotene to gain iron absorption capacity. Also, supplements for iron absorption are available in the market as well.
Generally, medical professionals suggest avoiding calcium supplements while taking iron supplements or iron gaining diets. Because consuming more amounts of calcium reduces the iron absorption capacity.
Also, try not to consume calcium-rich foods; some calcium-included foods are dairy products, such as soybean, seeds, figs. Calcium is also an essential nutrient, so stopping calcium consumption is not a solution.
Moreover, try not to consume rich in Phytic acid food with iron-rich food because phytic acid also reduces the iron absorption capacity. Walnut, Brazil nut, and sesame seeds are some of the high content phytic acid foods that try to avoid them.
Iron Rich Drinks / Juices For Iron Deficiency / Drinks For Anemia / Drinks With Iron For Anemia
For increasing hemoglobin, iron-rich drinks could help you more than you think. For Amenia, you must include iron-rich beverages in your diet. You can take it comfortably as your regular drink in a minute and assist you in reaching the proper level of hemoglobin. They are rich in minerals; as a result, they increase focus, maintain body temperature, and improve the immune system. Some popular iron-rich drinks are;
It is prepared from cress seeds rich in iron, Folic acid, vitamin C, A, E, fiber, protein, calcium. Halim drink is the most suggested choice from health advisers because Halim drink is loaded with nutrients. Making Halim or Aviv drink is very easy; you just need to take one tablespoon of Halim seeds and one teaspoon of lemon juice, add in water, mix well, leave it for around 2 hours, that’s it. Your iron-rich drink is ready.
For increasing hemoglobin, take it 2-3 times a day for two months. After the Halim drink course, test your hemoglobin, and you will see entirely surprising results.
Beetroot is a good choice for iron. Other than iron, it also contains potassium, vitamin C, manganese, betaine, folate. Beetroot juice utilizes red blood cells efficiently. In addition, it removes toxins from the liver. The recipe for beetroot drink is easy. Take two medium-sized beetroots, chop them; 1 cucumber, 1-inch ginger after that, cut them into small pieces, take all items in a juicer pot, pinch one lemon, and blend. Your beetroot juice is ready to gain iron.
Veggie Blend Juice
This veggie blend juice is rich in minerals and vitamins. This juice is a mixture of various vegetables that mainly include fiber, vitamin C, iron. For making veggie blend juice take 1 cup of leaf cabbage, 1 cup of chopped bottle gourd, 2 cups of chopped spinach, ¼ cup of amla, a tablespoon of honey, blend in a mixer with 2 cups of chilled water. You can add a teaspoon of honey for sweetness.
Spinach & Mint Juice
Spinach and mint juice is our next iron-loaded juice combined with the benefits of vitamin C and A. This drink also helps in reducing weight. The recipe is 4 cups of chopped spinach, 1 cup finely chopped mint, add 1/2 cup of water, then grind well until turning into juice. After straining, add one tablespoon of lemon juice and a teaspoon of cumin powder, then mix well. Serve with crushed ice cubes.
Iron Rich Fruits Juices
Treating anemia is essential, do not ignore any symptoms. It could be chronic if the proper treatment is avoided. Symptoms of anemia are fatigue, weakness, shortness of breath, headache, pale skin, gum and nails, cold hands and feet, chest pain. Don’t ignore the symptoms. Follow treatment properly to cure them. There are easy-to-make iron-rich Fruit juices; also, ingredients are available easily. Let’s see some of them:
When we talk about iron-rich fruits, prune is one of them. Health advisers suggest prune juice for iron deficiency because of iron and other beneficial nutrients. For making juice, use dried plums; around 16% of iron is included in the relative amount of juice. It is easy to make prune juice; the recipe is quite simple: keep dried plums in water for soaking, then blend it with lemon juice and sugar.
Watermelon contains a sufficient amount of iron. Moreover, it is a good choice for iron deficiency or anemia patients. Preparing a juice from watermelon is easy, and you can make it easily by cutting cubes and crushing them in a mixer. Watermelon gives around 0.2 mg of iron content in 100 grams.
Pomegranate is a good source of iron and is favorable for iron deficiency. Also, pomegranate includes potassium, vitamin K, vitamin C, folate, and fiber. It is helpful in other chronic diseases like cancer, blood pressure, heart problems; improves memory. Pomegranate contains around 0.3mg of iron in 100gms.
Pineapple Coriander Juice
Yes, the pineapple fruit is rich in iron and other nutrients. Other nutrients are protein, carbs, fiber, potassium, vitamin C, manganese, vitamin B6. Further, pineapple includes easy digestive enzymes and equally necessary antioxidants beneficial in fighting oxidative stress. Many health advisers suggest pineapple juice for iron deficiency. Equally important, pineapple contains around 0.3mg of iron per 100gms.
Iron Rich Smoothies
In the past, we saw juices that are rich in iron. Besides juice, you have another option to drink for gaining iron, known as a smoothie. Smoothie is a creamy form drink made from a mixture of vegetables, fruits, and dairy products. Let’s take a look;
Orange Green Smoothie
Orange-Green smoothie is an iron-rich drink synthesized with vitamin C nutrients; support gaining iron absorption capacity. The ingredients used in this smoothie are spinach, orange or tangerine, yogurt, ripe banana, chia seeds, Medjool date (add if you like). Combine all the ingredients; blend them until smooth. Also, you can add ice cubes. Orange-green smoothie is advantageous in the treatment of anemia.
Tropical Green Smoothie
The tropical green smoothie is good for fighting iron deficiency; even doctors refer to it to cure anemia. This iron-rich tropical green smoothie is made from kale baby spinach mingle with vitamin-rich lemon, orange, pineapple. In addition, this smoothie shows results in fatigue, weakness, pale skin, shortness of breath, dizziness, headaches. Tropical green smoothie rich in iron and vitamin C supports depositing iron in a suitable form for easy absorption for the body.
Dark Chocolate Iron Rich Smoothie
A simple and tasty smoothie that includes only four ingredients. Ingredients are dark chocolate, coconut milk, almonds, and banana; take all these ingredients in a blender pot. Blend them until they become smooth enough.
Coconut is a rich source of minerals such as iron, calcium, magnesium, manganese. Flavanols in dark chocolate improve cognitive processes. Moreover, bananas expand their creaminess with fiber, vitamins, and essential antioxidants. Dark chocolate iron-rich smoothie is better for eliminating anemia problems and increasing hemoglobin.
Some Other Nutrients For Gaining Hemoglobin Levels
Folate Rich Foods
Vitamin B9 and folate play a vital role in gaining hemoglobin; It makes DNA RNA for the division of cells. In addition, eliminate the risk of strokes, cognitive issues, cardiovascular problems, forming cancer cells. For folate consumption, medical advisers suggest different ranges for different age groups.
Besides this, when going through pregnancy and lactation, folate intake must be high around 500mg to 600mg. Also, for those older than 14 years, intake should be around 400mg.
Brussels sprouts, dark leafy green vegetables (spinach, lettuce), avocados, asparagus, broccoli, green soybeans, and cauliflower are incredible sources.
In fruits, citrus fruits like oranges, grapefruit, lemons, limes, and mangoes are good sources for folate.
The beans are Black beans, pinto beans, Chickpeas (cooked from dried), Black-eyed peas (cooked from dried).
In non-vegetarian food, chicken and beef liver are rich sources of folate.
Iron Rich Foods
The deficiency of iron is the main reason for anemia, increasing iron intake became important. There are plenty of iron-rich foods for eliminating iron deficiency. Let’s take a look at some of them;
Nutritionists suggest red meat, poultry, pork, and seafood such as canned clams, canned oysters, shellfish are rich sources of iron in non-vegetarian food.
Broccoli, Spinach, Dandelion, Potatoes, Cabbage, Brussels, Tomatoes, String beans, Asparagus, White Mushrooms, Leeks are some iron-rich vegetables.
There are dried fruits (apricot), Acorn squash, Dried Coconut, Raspberries, Passion fruit, ground Cherries, Olives.
Vitamin C Foods
While going through anemia or iron deficiency, our iron absorption rate declines. Consequently, the level of hemoglobin also decreases. In such times, increasing the level of iron absorption became essential.
Fruits are a richer source of vitamin C than vegetables. Some of the rich sources of vitamin C foods are Citrus fruits such as oranges, lemon, Peppers, strawberries, Broccoli, Brussel sprouts, Potatoes, Guavas, kiwifruit, Papayas, and tomatoes.
Some moderate sources of vitamin c are kale, pineapple chunks, mango, black currants, and pink grapefruit.
Beta-Carotene & Vitamin A Foods
Beta-Carotene and Vitamin A play a similar role in gaining the absorption capacity of iron like vitamin C; Beneficial in increasing the hemoglobin level. Let’s see some good foods with sources of beta-carotene; Spinach, Baked sweet potatoes, Carrots, Butternut Squash, Cantaloupe, Romaine lettuce, red bell Peppers, Apricots, Broccoli, Podded peas.
Nutritionist refers to non-veg food and dairy foods; are most loaded with vitamin A. Some are Beef, lamb, chicken liver, Salmon, and Tuna fish.
In dairy Products, goat cheddar cheese, or any other type of cheese. Also, a hard-boiled egg is a good source of vitamin A.
Also, some vegetables are available with good sources of vitamin A, such as cooked sweet Potato, Winter Squash, and Kale are high sources. Cooked collards, turnip green, and carrot come under moderate sources; spinach, romaine lettuce, and sweet red pepper.
In fruits, Mango, cantaloupe, Pink or red grapefruit, watermelon are there.
Hemoglobin is a part of one of the thousands of internal processes running inside our bodies. We covered many important points related to increasing hemoglobin and other essential terms. After reading this, you will learn about various foods, drinks, and home remedies. Increase hemoglobin, as well. Further, What is hemoglobin? and what role does hemoglobin play inside the body?
In addition, details about various good sources of foods for managing and increasing hemoglobin levels. Furthermore, different drink types, smoothies, and their nutritional value and recipes. Also, we learn about various rich foods for increasing hemoglobin, including fruits, vegetables, dairy products, and other non-veg foods, with their contribution to treating anemia or deficiency of iron.