We all are aware of how blood cells are an intrinsic part of our body’s composition, aren’t we? This, in a more reformed manner, is called hemoglobin. And this is extremely important for our body to function the right way. If you already have a faint idea of the importance of hemoglobin, you probably also know that it has something to do with iron, blood, and anemia (well, mostly).
What Is Hemoglobin?
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It is a type of protein that is rich in iron. It is present in our red blood cells (1). It is responsible for carrying oxygen from the lungs to other organs in our body. And it is very vital for us to maintain the ideal levels of hemoglobin in our body which is 14 to 18 g/dl for men and 12 to 16 g/dl for women.
If the level of hemoglobin in our body drops, it affects the functioning of our body. Headaches, fatigue, dizziness, shortness of breath, poor appetite, and irregular heartbeats surface as a result of low hemoglobin. If the condition is too severe, it might also result in anemia. In the recent years, anemia has become a serious problem in most parts of the world, including India. According to a report released by the UNICEF in 2011, nearly 56 percent of teenage girls in India are anemic (2). Shocking, right?
That said, it’s very important for us to include foods in our diet to help boost the levels of hemoglobin in our body. After all, a healthy hemoglobin level equals a healthy body. Consider including the following foods in your diets from now on to maintain the necessary hemoglobin count.
1. Spinach
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Greens are good for health. Period. And if Popeye (The Sailor Man) couldn’t manage to drill this in your head then we doubt if you’d pay heed to our efforts. Spinach is one green, leafy veggie that has the highest iron content — nearly 4 mg for every 100 gms of spinach. It definitely needs a permanent seat in your food parliament (3). Use them in a salad or make a soup or probably cook a desi-style dal with it. Just eat it. That’s all we are saying.
2. Raisins
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These dried grapes are known to be a rich source of iron and potassium (4). Add them to yogurt, cereals or even oatmeal and relish their sweetness. However, if you are diabetic then you will have to watch your intake of raisins.
3. Meat
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All types of meat, especially red meat, are good sources of iron. Liver has a high concentration of folate, iron, and vitamin B12. If you are a beef lover then opt for it, provided it is fat-free. There is about 2.1 mg of iron in every 85 gms of ground beef. Chicken breasts are also rich in iron (5). They contain about 0.7 mg of iron in every 100 gms. So, if you like meat, we suggest you go take out that barbeque machine at home and grill some of these meats and pump yourself with iron.
4. Legumes
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Dear vegetarians, your answer for iron-rich foods lies in those packets of legumes. Chickpeas, soybeans, and kidney beans are said to have good amounts of iron in them. Legumes are also considered to be rich in potassium, magnesium, and folate (6). Consuming legumes has a lot of advantages — it reduces the chances of heart diseases, controls inflammation, reduces your calorie intake, and also supports weight loss.
5. Quinoa
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The Mr.popular of superfoods, quinoa, seems to be every health enthusiast’s favorite superfood these days. It is also known as a pseudo-cereal. One cup of cooked quinoa contains 2.8 mg of iron in it. The biggest advantage of eating quinoa is that it’s gluten-free, which makes it an excellent choice for those who suffer from celiac disease (7).
6. Broccoli
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This newest member of the cruciferous family of vegetables is incredibly nutritious. A cup of cooked broccoli contains 1 mg of iron in it. Broccoli also has the power to make your body absorb its iron nutrient better. It also contains fiber, sulforaphane, indole which are the compounds that help battle cancer in an effective manner (8).
7. Dark Chocolate
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It can be your mood savior, it can turn things up between your partner and you, and it can also provide iron to your body. This delicious bar of chocolate can provide 3.3 mg of iron for every 28 gms (9). Not just that, a small serving of dark chocolate has copper, magnesium, and also contains a prebiotic fiber which is known to pamper the friendly bacteria in your gut (10). It can even control your cholesterol levels. When you pick a dark chocolate bar for yourself, pick the ones that have 70 percent cocoa in them (you’ll reap maximum benefits from them).
These are some of the foods that can help increase the levels of hemoglobin in your body. How many of the above foods are already a part of your diet? Let us know in the comments below.
The post Top 7 Foods To Raise Your Hemoglobin Levels appeared first on STYLECRAZE.