Did you know that these foods can help to boost your haemoglobin?
The blood flowing through your veins has a variety of important roles to play. This red-coloured fluid is loaded with a protein known as haemoglobin, which is responsible for carrying oxygen and circulating it throughout the body. When your haemoglobin levels fall, there is a deficiency of oxygen in the body, which can give rise to a variety of symptoms like fatigue, weakness, persistent headaches and breathlessness. In fact, a significant drop in haemoglobin levels can even result in anaemia.
Anaemia happens to be one of the greatest health concerns faced by the Indian population. The condition is marked by extremely low haemoglobin levels and has been associated with serious problems like pregnancy complications, cardiovascular ailments and extreme fatigue. Experts from the best blood and bone marrow transplantation hospital in Gurgaon suggest that the problem can either be acquired or one can have it since birth.
There are multiple factors that can cause your haemoglobin levels to go down. These include a sedentary lifestyle, excessive stress and anxiety. Unfortunately, all three are quite common nowadays, and maybe this is the reason why the incidence of anaemia is drastically increasing.
As per the doctors from the top blood and marrow transplant hospital in Gurgaon, an adult male needs around 13.5 to 17.5 grams of haemoglobin per every deciliter of blood and a woman needs nearly 12.0 to 15.5 grams. The count varies in children, depending upon their age. If your bone marrow is on the lower side and you want to bring it up, here are some food tips that might prove to be beneficial for you.
- Increase the intake of vitamin C - Also known as ascorbic acid, vitamin C plays a very vital role in the growth, development and repair of all the tissues in our body. But, did you know that vitamin C can also help to enhance the absorption of iron? When it comes to boosting your haemoglobin levels through iron supplementation therapy, vitamin C plays two very important roles. Firstly, it helps the body to take in the iron, and secondly, it helps to alleviate the risks of liver damage due to increased levels of iron. Foods that are loaded with vitamin C include tomatoes, oranges and berries.
- Prioritize eating foods rich in iron - Whenever you are planning your meals make sure you use at least one food item that is loaded with iron. The deficiency of iron in the body can also cause your haemoglobin levels to drop. So it is very important to ensure that your iron levels are healthy. Men lying in the age group of 19 to 50 years need to take at least 8.7 mg of iron in a day, whereas women lying in the same age group need to take around 14.8 mg. Women who have crossed 50 years of age should take 8.7 mg of iron on a daily basis. Food that can help to boost your iron levels includes tofu, spinach, beans, meat, fish and dry fruits.
- Don't ignore folic acid - As important as it is to make sure that you are getting all the other important nutrients, it is equally important to ensure that you are taking enough folic acid. It is a B complex vitamin that plays a very significant role in the production of red blood cells. If you do not have enough folic acid in your body it will naturally cause your haemoglobin levels to fall. You can get it from food items like dried beans, sprouts, broccoli and liver.
- Pomegranate - It is one of the healthiest and tastiest options for improving your haemoglobin levels. Pomegranates are an amazing source of calcium and iron and are also loaded with essential proteins, carbohydrates and fibre. The nutritional value of the fruit is commendable and this is the reason why it is highly recommended for patients recovering from any medical condition or surgical procedure. Drinking a glass of fresh pomegranate juice, without any added preservatives, can do wonders for your health and also boost your haemoglobin levels.
Next time you are preparing your grocery list, make sure you do not miss out on these foods.
Dr. Dharma Choudhary
Director & Head of the Department
Blood and Marrow Transplantation