Low levels of hemoglobin are most popular resulted from nutritional deficiencies. People who have low hemoglobin levels often want to know how to increase hemoglobin level in blood naturally. Hemoglobin is an iron-rich protein present in red blood cells. Abbreviated Hgb or Hb, hemoglobin is produced in growing red blood cells in the bone marrow. This protein is responsible for carrying oxygen throughout the human body.
Its major function is to transport of oxygen from the human lungs to be released to different tissues within the human body and, in exchange, collects carbon dioxide to be transported back to the lungs. Because the role of hemoglobin is so important for a healthy life, it is essential to maintain in healthy, normal levels in the blood. Normally, the healthy levels of hemoglobin within the body range from 14-18 g/dL in men, and 12-16g/dL in women. A deficiency of hemoglobin will reduce the oxygen-carrying capacity of the blood. It also reduces the number of red blood cells leading to a condition named anemia. In fact, there are many causes of the condition of low hemoglobin levels, such as poor nutrition, specific diseases impacting the bone marrow, chronic illnesses like kidney disease and cancer, blood loss, cancer therapy, and certain drugs. In reality, low levels of hemoglobin often come with many other symptoms like lethargy, dizziness, and pale skin, and even organ damage.
Before you acknowledge some tips about hemoglobin level improvement, you should know some facts about hemoglobin:
- You should avoid using too much of iron supplements
- Excessive intake of iron could lead to stomach upset, vomiting, nausea, diarrhea, fever, and constipation
- Consume iron-rich foods during post menstrual period and pregnancy
- Consuming iron in high doses could result in iron poisoning as well as toxin production within the body
- Signs of low iron level contain weakness, extreme fatigue, dizziness, headache and irritability, and shortness of breath
- Females tend to have lower iron than males
- Girls from 14 to 18 should consume at least 15 mg of iron per day.
- Iron can help improve the immune system of the human body
To help you know how to increase hemoglobin level in blood naturally, this writing from VKool.com will give you some helpful tips. Check out below!
How To Increase Hemoglobin Levels – 12 Natural Tips
1. Consume Iron-Rich Foods
According to studies, iron deficiency is the most popular cause of low hemoglobin levels. Thus, one of the easiest ways to increase hemoglobin level is to consume more iron-rich foods.
If you eat meat, liver, beef, and shrimp are good iron-rich foods for you. Liver is the richest source, 3 ounces of pan-fried chicken liver includes 11 mg of iron. The similar portion of beef liver includes 5.2 mg. In case you are a vegetarian, you will have to get your iron from sources, which are not as readily absorbable. Some of these sources are tofu, spinach, asparagus, dried fruits, pineapple, and iron-enriched breads, and grains. If you are not allergic, you can add some almonds and nuts to your current diet to get quick boost in iron.
2. Increase The Intake Of Vitamin C
Low hemoglobin levels because of a lack of vitamin C could be fixed by adding more foods high in vitamin C to your diet plan. Iron could not be fully absorbed by the human body without the support of vitamin C.
The rich sources of vitamin C are oranges, papaya, strawberries, bell peppers, lemon, broccoli, tomatoes, grapefruit, and spinach. Also, another good way to take vitamin C is to take supplements. Yet, do not forget consulting your doctor.
3. Increase Folic Acid Intake
Folic acids are one of the B vitamins which are necessary in producing red blood cells. Folic acid is often found in seeds, peanuts, wheat germ, broccoli, sprouts, and other nuts. Just make sure that you add more folic acid to your current diet if you are getting a lot of vitamin C, as vitamin C might cause your own body to excrete folic acid.
You could also get 200-400 mg of a folate supplement each day after getting the advice from your doctor.
How to increase hemoglobin level? Go for beetroots. Beetroot is rich in both folic acid and iron. It is highly recommended for those who want to increase their hemoglobin levels. Also, beetroots include high content of potassium and fiber. Its nutritional value can help increase your body’s red blood cell count.
You just need to cook 1-2 beetroots along with their peels in the microwave or simply roast them on the stove. Then, let them cool, peel them before you eat.
Another idea is to prepare a healthy juice of 3 carrots, 1 medium-sized beetroot, and a half of a sweet potato. You should drink that juice once per day.
Seafood is an excellent source of hemoglobin. There are a variety of seafood such as clams, tuna, catfish, oysters, salmon, and sardines.
There are many benefits of apples people can make use of and one of them is the ability of increasing hemoglobin levels. Consuming one apple each day will help you maintain a normal, healthy hemoglobin level. Because apples are rich in iron and other health-friendly components which are required for the normal hemoglobin count.
You should consume at least 1 apple with the skin every day to get good results. Also, prepare one glass of juice of ½ cup of apple juice and ½ cup of beetroot juice, then, a small amount of lemon or ginger juice to the mixture before you drink it twice per day.
7. Blackstrap Molasses
This is one of the most used remedies for low hemoglobin levels. Blackstrap molasses include folate, iron, and B vitamins which could help in increasing red blood cell production effectively.
You can mix 2 teaspoons of each blackstrap molasses plus with apple cider vinegar in one cup of water. Then, drink it once per day.
Herbs could be useful when it comes to ways to increase hemoglobin levels. Specifically, nettle is an herb which plays a key role in increasing the hemoglobin level. It is a rich source of B vitamins, iron, and other vitamins.
You can add 2 teaspoons of dried nettle leaves to one cup of hot water. Then, let it steep for 10 minutes or so. Strain before adding a small amount of honey. Drink this twice per day.
Pomegranate has calcium and iron as well as carbohydrates, protein, and fiber. Its nutritional value could help in increasing hemoglobin in the blood and enhance healthy blood flow.
You could consume one medium-size pomegranate or drink one glass of pomegranate juice each day with your daily breakfast.
Alternatively, you could take 2 teaspoons of dried pomegranate seed powder with one glass of warm milk daily.
10. Withania And Dong Quai
This is used in Ayurvedic medicine in the treatment of iron deficiency anemia. Its usage has been supported by many studies showing enhanced hemoglobin levels in children.
On the other hand, Dong quai is traditionally used for menstrual cramps, premenstrual syndrome (PMS), menopausal symptoms, constilpation and anemia. Many studies on rats fed on low iron diet discovered a restoration to near normal levels of hemoglobin, hematocrit and red blood cell counts with the use of Dong Quai.
As with any over-the-counter supplement or herb, you should make sure that you check with your healthcare provider in order to warrant that the herbs do not negatively interact with other medications you might be taking.
11. Foods To Avoid
In addition to adding many beneficial foods for your hemoglobin levels, you should also avoid some certain foods. It is better for you to avoid foods which are high in calcium such as cheese and milk, and those high-fiber foods and drinks like tea, coffee and alcohol. In case that you cannot avoid them totally, you should take them in small quantities as they might prevent the absorption of iron. Gluten-containing foods such as bread, pasta, wheat products also lead to anemia.
For some people, foods rich in oxalic acid (like parsley) might blind with iron and not let your own body absorb the iron.
When it comes to tips on how to increase hemoglobin levels naturally, exercise should not be skipped. You should include some types of exercise in your exercise regime. When exercising, your body produces more hemoglobin to meet the enhancing demand for oxygen throughout your own body.
You should practice those moderate or high intensities of aerobic exercises.
In addition, you can add strength training to your daily routine to promote muscle mass and defeat fatigue naturally.
Hopefully, after reading the entire article above about tips on how to increase hemoglobin in the blood naturally, you have learned useful tips for your own case. From now, take action to apply some or all of these tips to your daily life. I bet that you will soon get better results.
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