A Guide to Naturally Increasing Hemoglobin Levels With Diet

Hemoglobin is an essential protein in the blood that carries oxygen from the lungs to other parts of the body. Low hemoglobin levels can lead to fatigue, weakness, and anemia. In India, where vegetarianism is common, it can be challenging to get enough iron and other nutrients that help in hemoglobin production. Iron is the most important element that is required for the formation and effective functioning of hemoglobin in the human body. Unfortunately iron deficiency is the most common form of element that is found deficient in the humans owing to dietary and absorptive limitations.

Along with Iron there are many other vitamins that are important for the effective formation and functioning of red blood cells. Among these folic acid and B12 play a very important role not only in formation of hemoglobin, but also to maintain the shape and structural integrity of RBC (1^✔ ✔Trusted Source
What to know about folic acid

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Vitamin B12 is essential for the formation of healthy red blood cells and hemoglobin. It plays a crucial role in the production of DNA and RNA, which are important for the maturation of red blood cells. Deficiency of vitamin B12 can lead to a type of anemia called megaloblastic anemia, where the red blood cells produced are large and immature, and cannot carry oxygen effectively.

Different nutritional anemias have distinct clinical features. Iron-deficiency anemia typically presents with fatigue, weakness, and shortness of breath. Megaloblastic anemia, caused by a deficiency in vitamin B12 or folic acid, presents with symptoms like fatigue, weakness, numbness or tingling in the hands and feet, and difficulty maintaining balance.

Anemia due to a lack of both iron and vitamin B12 may present with features of both types of anemia. Pernicious anemia, a type of megaloblastic anemia caused by vitamin B12 deficiency due to impaired absorption, may present with a smooth tongue, gastrointestinal symptoms, and neurological symptoms.

Fortunately, there are many foods and recipes available that can help boost hemoglobin levels naturally. In this article, we will explore some of the best food sources of iron and other essential nutrients, along with recipes that can help increase hemoglobin levels.

This is what famous dietician Rujuta Diwekar has to say about increasing hemoglobin levels naturally. According to her, eating a balanced diet that includes a variety of nutrient-rich foods is the key to increasing hemoglobin levels. She recommends including foods like leafy greens, whole grains, nuts and seeds, and dairy products in your diet to boost hemoglobin levels.

In one of her interviews, Rujuta Diwekar also emphasized the importance of eating local and seasonal foods. She believes that traditional Indian foods like ragi, jaggery, and amaranth are excellent sources of iron and other essential nutrients that can help increase hemoglobin levels naturally. She also recommends including spices like turmeric, cumin, and coriander in your diet to boost digestion and absorption of nutrients.

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Some Iron-Rich Foods:

Iron is an essential nutrient required for hemoglobin production. There are two types of dietary iron, heme iron and non-heme iron. Heme iron is found in animal products, while non-heme iron is found in plant-based foods. Although heme iron is more easily absorbed by the body, non-heme iron can be equally beneficial if consumed in sufficient amounts. Some of the best food sources of iron are:

• Lentils and beans
• Tofu
• Spinach and other leafy greens
• Nuts and seeds
• Whole grains
• Broccoli
• Mushrooms
• Tomatoes
• Potatoes
• Red meat (for non-vegetarians)

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Role of Vitamin C in Anemia:

Vitamin C helps in the absorption of iron in the body. Including foods rich in vitamin C along with iron-rich foods can help increase hemoglobin levels naturally. Some of the best sources of vitamin C are:

• Citrus fruits like oranges, lemon, and grapefruit
• Berries like strawberries, blueberries, and raspberries
• Kiwi
• Mango
• Papaya
• Pineapple
• Tomatoes
• Bell peppers

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Why Folic Acid is Important ?

Folic acid is essential for the production of red blood cells. Including foods rich in folic acid can help increase hemoglobin levels naturally. Some of the best food sources of folic acid are:

• Leafy greens like spinach and fenugreek leaves
• Broccoli
• Avocado
• Beans and legumes
• Oranges
• Brussels sprouts
• Asparagus
• Cauliflower
• Beetroot

Some Interesting Recipes for Naturally Boosting your hemoglobin Levels

Including these foods in your diet can help increase hemoglobin levels naturally. Here are some recipe ideas that can help you incorporate these foods into your diet:

Lentil soup:

Lentils are an excellent source of iron and protein. Cook lentils with tomatoes, onions, and spinach to create a hearty soup. Add a squeeze of lemon for some vitamin C.

Spinach and tofu stir-fry:

Spinach and tofu are both rich in iron. Saute spinach and tofu with garlic, ginger, and bell peppers for a tasty stir-fry.

Indian Recipes that are Rich in Hemoglobin:

Spinach dal:

Spinach dal is a delicious and nutritious dish that is rich in iron and folic acid. To make this dish, cook moong dal with chopped spinach, tomatoes, onions, and spices. Serve it with steamed rice for a complete meal.

Beetroot and carrot salad:

Beetroot and carrots are both rich in iron and vitamin C. Grate them and mix them with some lemon juice, salt, and pepper for a tasty and healthy salad.

Fenugreek paratha:

Fenugreek leaves are a good source of iron and folic acid. Mix chopped fenugreek leaves with whole wheat flour, salt, and water to make a dough. Roll it out and cook it on a griddle with some ghee.

In conclusion, increasing hemoglobin levels naturally can be achieved by incorporating a balanced diet that includes iron-rich foods, vitamin C-rich foods, and folic acid-rich foods. Including traditional Indian foods and spices can also help boost hemoglobin levels. Consult a healthcare professional if you are experiencing persistent symptoms of low hemoglobin levels.

References:

1. What to know about folic acid - (https://www.medicalnewstoday.com/articles/219853)

Source-Medindia