Health problems are frequent in today's fast-paced society, thanks to our sedentary lifestyle, stress, and worry. One of the most prevalent conditions that humans experience is haemoglobin insufficiency. Haemoglobin is an iron-rich protein found in red blood cells that is crucial for transporting oxygen throughout the body. When haemoglobin levels fall, it can produce fatigue, weakness, shortness of breath, headaches, and other symptoms; if the levels fall significantly, the condition is known as anaemia. Anaemia is a major source of concern in India. According to numerous recent assessments, the illness affects millions of Indian girls. Girls have substantially lower haemoglobin levels than men of the same age. 

How Does Haemoglobin Function in Our Bodies?

The primary job of red blood cells is to transfer oxygen from the lungs to the cells of the body. RBCs include a protein called haemoglobin, which is crucial for transporting oxygen to ensure that live cells function properly. It is estimated that 97 percent of the oxygen carried by blood from the lungs is carried by haemoglobin, with the remaining three percent dissolved by plasma.

How Much Haemoglobin Do Adults Require?

Ideally, a male needs 13.5 to 17.5 grams per decilitre and a female needs 12.0 to 15.5 grams per decilitre haemoglobin to be considered normal," says Sujetha Shetty, Nutritionist at Gympik.com. In the case of children, the range may vary depending on age and gender.We offer certain meals that may assist boost haemoglobin in order to keep your haemoglobin in check and guarantee your body cells are operating properly.

Consuming foods rich in iron, folic acid, and vitamin B-12 helps maintain haemoglobin levels," says nutritionist Sujetha Shetty. Animal meats, fish, poultry, chicken, eggs, beans, lentils, and green leafy vegetables are some of the dietary sources that must be included in the diet. Vitamin-C-rich meals, which are most typically found in fresh fruits and vegetables such as guava, bell peppers, grapes, oranges, tomatoes, and sprouting legumes, boost iron absorption in the body."

Consume Vitamin C-Rich Foods

Because iron cannot be entirely absorbed by the body, it requires a medium to aid in its absorption. As a result, vitamin C comes into play here. Consume more oranges, lemons, bell peppers, tomatoes, grapefruits, berries, and other vitamin-C-rich foods.

Iron-Rich Foods Should Be Your First Choice

Iron deficiency is one of the most common reasons of low hemoglobin levels, according to the National Anaemia Action Council. The iron RDAs (Recommended Daily Allowances) are as follows. It is eight milligram for adult males (19 to 50 years old), and 18 milligram for adult females (19 to 50 years old).As a result, it is critical to consume iron-rich foods such as green leafy vegetables, liver, tofu, spinach, eggs, whole grains, pulses and beans, meat, fish, dry fruits, and so on.

Folic Acid Is Required

Folic acid is a B-complex vitamin that is essential for the body to produce red blood cells. Folic acid deficiency can result in low hemoglobin levels. Increase your consumption of green leafy vegetables, sprouts, dry beans, peanuts, bananas, broccoli, liver, and so on.

pomegranate

Pomegranate is high in calcium and iron, as well as protein, carbs, and fiber. Because of its high nutritional value, it is one of the finest foods for increasing hemoglobin. Consume pomegranate juice on a daily basis to keep your hemoglobin levels stable.

Dates

This very delicious dried fruit is high in energy and extremely nutritious. Dates are high in iron, which raises hemoglobin levels in the blood. However, due to its high sugar content, most doctors advise diabetics to avoid eating dates.

Legumes

Legumes such as lentils, peanuts, peas, and beans can also considerably boost haemoglobin levels. Their iron and folic acid concentration contributes to the body's formation of red blood cells.

roasted pumpkin seeds

Pumpkin seeds include roughly eight milligrams of iron, as well as calcium, magnesium, and manganese. Sprinkle them on salads or in smoothies; use these small treats wherever you wish.