All of us are familiar with the term ‘anaemia’ which means a low hemoglobin count. It’s very common to have a low count of hemoglobin in adults, especially women. The reasons could be numerous, varying from injury, deficiencies and something as serious as cancer. Some symptoms of having a low hemoglobin count include
- Pale appearance
- Shortness of breath
- Heart-related ailments
- Hair loss etc.
If you suspect you have a low count, you can always go for a blood test called CBC to determine your hemoglobin levels. If you are indeed diagnosed to be anemic, fear not! Here we give you some natural ways to increase your hemoglobin which are simple, easy and quick. Try them out and rest assured, you will see the results in less than 2 weeks.
Eating iron-rich foods
Deficiency of iron is the most common cause of low hemoglobin levels. Choose iron rich-foods such as spinach, pomegranate, beetroot, chicken liver tofu, watermelon and so on. Common iron-rich foods among various categories include
According to the National Institute of Health, the recommended dietary allowances for iron include
Increasing folic acid intake
Folic acid is a B-complex vitamin which is required for red-blood-cell production. Folic acid is vital for creating heme, an iron-containing material in hemoglobin. It is important to consume foods rich in folic acid to boost your hemoglobin levels. The recommended daily amount of folate for adults is 400 micrograms (mcg). Foods rich in folic acid include dark green leafy vegetables, asparagus, broccoli etc.
Increased intake of Vitamin C
Another way to boost your hemoglobin levels is by adequate intake of Vitamin C. It is essential because it helps the body absorb iron more effectively. In addition to this, it helps synthesize red blood cells. It is important for people with anemia to consume Vitamin –C rich foods like strawberries, papaya, pineapple, kiwi, tomato, broccoli, and mangoes. Brussels sprouts and bell peppers are other foods known for their high Vitamin C content.
Iron supplements are very vital for those suffering from anemia. You can opt for supplements and the number of dosages to meet your requirements on your doctor’s advice. Always ensure you consume supplements with Vitamin C rich drinks like orange juice for best results. Never take iron supplements with milk, coffee etc as these are iron blockers.
There is nothing that hath not been cured by exercise. High intensity or moderate workouts helps produce more hemoglobin since they are needed to meet the increased oxygen necessity in the body. A balanced diet along with exercise helps get your daily supply of nutrients. Start yoga sessions with pranayama under the guidance of an instructor if you are anemic.
All the above steps help increase your hemoglobin levels in a short period making you hale and healthy!