Hemoglobin is a protein which transports oxygen to every cell of the body. It is formed by globulin chain molecules, wherein adults have two alpha-globulin chains and two beta-globulin chains and infants or babies have two alpha chains and two gamma chains. The gamma globulin chains transform into beta chains as the development in the baby occurs.
How can you improve your hemoglobin level?
Following are the most effective measures to improve hemoglobin level:
- Iron is necessary for hemoglobin production and red cell production. Thereby, intake of food which contains iron in excess amount needs to be taken, such as shellfish, beef, broccoli, tofu, spinach, green beans, cabbage, dates, beetroot, almonds, oysters, asparagus etc.
- Folate is also very important for hemoglobin production. It produces heme portion of RBC’s. Thereby, the intake of foods which are a rich source of folate should be incorporated, such as beef, spinach, black-eyed peas, avocado, lettuce, rice, kidney beans, peanuts etc.
- Intake of vitamin C should be increased in cases of vitamin C deficiency as it helps in iron absorption from the stomach. Foods which are rich in vitamin C like papaya, oranges, lemon, strawberries, bell peppers, broccoli, grapefruit, tomatoes, and spinach should be included in your diet. Also, you can take vitamin C supplements as per your doctor’s advice.
- Regular intake of some fruits in the diet will also help you to increase the hemoglobin. Foods such as pomegranate, apple, watermelon will help in to improve hemoglobin count as they are a rich source of iron.
- Doing regular exercise will also help to improve hemoglobin and red blood cell counts. While exercising your body needs more amount of oxygen, and in order to compensate that body increases the production of red blood cells.
- Do not take calcium supplements along with iron supplements as calcium hampers absorption of the iron, and also avoid taking calcium-rich food.
- All types of Legumes are best to plant foods, enriched with iron. Legumes, such as soy nuts, red kidney beans, chickpeas, black-eyed peas, black beans, lentils, fava beans should be incorporated in the diet.
- Avoid intake of drinks which blocks iron absorption, and slow down its absorption like tea, coffee, cola drinks, wine, and beer. Excessive intake of all these drinks ultimately leads to low hemoglobin level.
- Drink nettle tea. Nettle is a herb which is a good source of iron, vitamin C and helps in raising hemoglobin level.
- Eat pumpkin seeds daily as their intake not only improves iron production, but also provides omega-3 fatty acids, and zinc.
- Increase the intake of iron-rich foods during, and after a menstrual period as a large amount of iron is lost during menstruation.
- Regular intake of iron and folate supplements only in deficient cases is the best way to improve your hemoglobin level. But it should be taken under doctor’s advice.