How TO INCREASE HEMOGLOBIN
Increase Hemoglobin is an iron-rich protein present in red blood cells and is also responsible for carrying and transporting oxygen throughout the human body.
It is very important and critical to maintaining normal hemoglobin levels in your blood so that your body can function properly.
The normal level of hemoglobin is 12 to 16 g/dl for adult women and 14 to 18 g/dl for adult men.
If and when the levels of Hemoglobin drop it leads to headaches, weakness, shortness of breath, fatigue, rapid heartbeat, dizziness, and poor appetite.
If the levels of hemoglobin decrease very significantly then the condition is diagnosed as anemia and the following symptoms could be severe.
It is very important to have normal production of hemoglobin in your body and Vitamin C and Vitamin B along with iron play a pivotal role in it. A proper diet is imperative for maintaining the right amount of hemoglobin in your body.
Also, pregnant women, patients recovering from illness, growing children, menstruating women, and pregnant women are more susceptible to low hemoglobin levels.
In menstruating women, the body loses a lot of blood and thus the body needs more iron at that time and that is why it is critical to take preemptive measures and precautions early on or else it can lead to anemia in the time to come.
WHAT IS A LOW HEMOGLOBIN COUNT?
The normal and standard hemoglobin count is 14 grams per deciliter of blood for men and is 12 grams per deciliter of blood in women. Low hemoglobin levels and blood count lead to anemia which results from iron deficiency, liver issues, urinary tract infections and more.
HOW TO INCREASE THE HEMOGLOBIN LEVEL IN ONE’s BLOODSTREAM:
These are some ways of increasing the hemoglobin levels in one’s body:
TAKE MORE OF VITAMIN C
If you want to increase the hemoglobin level in your blood then, in that case, you should go for food which is rich in Vitamin C. You should especially go for food which is rich in iron and Vitamin C and has a good combination of both.
Vitamin C is a great carrier of the rich molecule which can also be used for better absorption of iron.
You should go for Vitamin C rich food such as strawberries, grapes, oranges, papaya, oranges, tomatoes, and lemon. These will help you to increase the hemoglobin levels in your blood.
APPLE/POMEGRANATE A DAY KEEPS THE DOC AWAY
Apples are very rich in iron and other health-friendly components which are a must to maintain the hemoglobin levels in your blood. Thus having an apple every day will certainly help increase the iron and thus hemoglobin.
You have a choice of either having an apple every day or drink the juice of an apple and beetroot twice each day. You can also add ginger and lemon to make the juice tastier and healthier.
Also, you can take a Pomegranate as it is very rich in calcium, iron, protein, and fiber. Because of its nutritional value, it can help increase hemoglobin levels in your blood flow.
CONSUME IRON RICH FOOD
One of the most common causes of low hemoglobin levels is iron deficiency. You should consume iron-rich food such as tofu, spinach, asparagus, beetroot, whole egg, Chicken, Apple, oysters, pumpkin. Apricot, almonds, and jaggery. This food will help you maintain good iron levels in your blood and thus will increase the hemoglobin levels in your blood flow.
MORE FOLIC ACID INTAKE
A B-complex vitamin, Folic acid is critical and is needed to make red blood cells and if there is a deficiency of Folic acid that automatically leads to low levels of hemoglobin.
Some good sources of Folic acid are bananas, chicken liver, peanuts, leafy vegetables, wheat germ, dried beans, sprouts, and broccoli.
Also, beetroot is a very highly recommended food as it increases the body’s red blood cells count and is also a rich source of folic acid and iron, fiber and potassium.
EXERCISING ALSO HELPS
Exercising is always a healthy habit. Moreover when you exercise your body automatically produces more hemoglobin to meet the increasing demand for oxygen within the body.
Exercise is highly recommended if you have low hemoglobin levels and thus by exercising you can naturally increase the hemoglobin levels in your bloodstream.
DRINKING NETTLE TEA
Nettle is one herb that is a great source of iron, vitamin b, vitamin C and plays an important role in increasing your hemoglobin levels.
It’s very simple. Just add 2 teaspoons of dried nettle leaves in a cup full of hot water and allow the same to steep for the next 10 minutes. The next thing is to strain and add some honey and it is ready to drink.
You can drink this concoction twice daily and it will keep your hemoglobin levels high.
AVOID IRON BLOCKERS
You should avoid foods that block your body’s ability to absorb iron like beer, cola, coffee, and tea. This is especially so if you have a low hemoglobin level.
YOU CAN TAKE IRON SUPPLEMENTS
In order to raise your hemoglobin levels substantially, you might have to take iron supplements. But you should stay away from consuming too much iron or else it can cause a condition known as hemochromatosis. This condition can lead to constipation, vomiting, nausea and liver diseases.
Also, you should consult a professional and take the right iron supplement in the right amount. Also, these supplements should be kept out of reach of children and if your child needs an iron supplement then go for one prescribed by a specialized and which is safe for your child.
As young children have a lower blood volume this makes them more vulnerable to iron poisoning.
YOU CAN MAXIMISE IRON ABSORPTION
It is a good idea to partake foods that are rich in iron but at the same time, you should increase the iron absorption capacity of your body.
Foods that are rich in Vitamin C such as strawberries, citrus fruits, and leafy green veggies can boost the iron absorbed. Also, you can alternatively also take a Vitamin C supplement after consulting a specialist medical professional.
Also, Vitamin A and beta carotene can help your body absorbing and using iron.
Vitamin A-rich foods are kale and collards, liver, sweet potatoes, fish, squash and many more.
Beta Carotene rich foods are Mangoes, sweet potatoes, squash, carrots, and cantaloupes.
TAKE LENTILS AND LEGUMES
Lentils and legumes not only excellent sources of protein but also boost your iron intake and increase the levels of hemoglobin in your bloodstream. Kidney beans, mung beans, fava beans, chickpeas, and adzuki beans are some good sources.
You can pair these beans with brown rice creating a tasty and healthy food combo which is great for your health and hemoglobin levels.
CAUSES OF LOW HEMOGLOBIN LEVELS:
A person with low hemoglobin levels may have anemia and the causes of anemia are:
- Liver disease
- Sickle cell anemia
- Kidney disease
- Blood loss
- Deficiency in Iron and Vitamin B12
Also, excessive smoking, too much exercise, burns and lung diseases can cause low hemoglobin levels.
INDICATIONS OF LOW HEMOGLOBIN LEVELS/WHEN TO SEE A DOCTOR
If you are having frequent headaches, fast or irregular heartbeat, pale skin, and gums, fatigue, muscle weakness, frequent bruising then in that case you should consult a professional medical specialist.
FREQUENTLY ASKED QUESTIONS/FAQ’s
WHAT HAPPENS WHEN HEMOGLOBIN IS LOW IN BLOOD AND BODY?
In case your hemoglobin levels are low then you will experience symptoms like weakness in muscles, headaches, unexplained bruising, fatigue and more. Also, you will have an irregular heartbeat and pale skin.
You should not ignore these symptoms as this could worsen your condition and can also lead to complications like anemia and in extreme cases even death.
Also if the condition is very serious then blood transfusion and medical treatment might be required.
HOW MUCH IRON DO I NEED every day?
Well, this depends on many factors but primarily your age, weight, gender and overall health. Roughly speaking adults need a minimum of 8 mg iron a day while ladies in the age group of 18 to 50 need up to 19 mg every day.
WHAT ARE THE CAUSES OF A LOW HEMOGLOBIN LEVEL?
There are many causes of low hemoglobin levels and it is caused by various factors. The most common and regular ones are no exercise routine, sedentary lifestyle, too much coffee, tea or cola, poor nutrition and also if one has medical diseases like hypothyroidism, anemia, and diabetes this can also influence and lead to low levels of hemoglobin in the body
THESE ARE THE DIFFERENT KINDS OF ANEMIA OR LOW HEMOGLOBIN LEVELS
IRON DEFICIENCY ANEMIA
This is the most common type of anemia. When a person does not have sufficient iron in the body this kind of anemia is there. Anemia can be caused because of blood loss but also it can be caused due to poor absorption of iron. The chances of this are more when a person has a gastric bypass surgery.
As pregnancy and childbirth require a lot of iron and a significant amount of it, this kind of anemia takes place when there is an iron deficiency and is a kind of iron deficiency anemia.
VITAMIN DEFICIENCY ANEMIA
When a person is not able to take a balanced diet and especially when there is a deficiency of Vitamin B12 and folic acid and nutrients then this type of anemia occurs. This kind of anemia changes the shape of red blood cells and this makes them less effective.
This is a unique kind of anemia where blood-forming stem cells in the bone marrow are attacked by the immune system. This results in fewer red blood cells and thus anemia.
When the red blood cells are broken up in the bloodstream or spleen then this kind of anemia occurs. This can be because of the result of some other condition or it can be inherited.
SICKLE CELL ANEMIA
This is an inherited kind of anemia where hemoglobin protein is abnormal. In this kind of anemia, the red blood cells take the shape of sickles which makes them difficult to flow through small blood vessels.
Anemia can also be caused because of chemotherapy or kidney diseases.
The typical symptoms of Anemia are:
- Shortness of breath
- Weakness and Dizziness
- Cold hands and feet
- Pale or yellow skin
- Pounding in the ears
- Irregular heartbeat