Do you appear pale, feel lethargic, experience shortness of breath, constant headache and frequent chest pain? And you are just in your 20s or 30s! Despite trying to eat well, you are not able to figure out what’s wrong with you. Well, it could be your dipped haemoglobin levels or anaemia that is to be blamed. Getting a regular Hb test done is crucial to maintaining healthy Hemoglobin levels between 12 to 16 grams for women, 14 to 18 grams for men and 11 to 13 grams for children.
Food plays the most important role in maintaining healthy Hb levels and here’s a list of 7 foods that you must include in your daily diet to avoid being anaemic, and fall in the right Hb bracket.
Legumes like soybeans, red kidney beans and chickpeas are rich in iron, folate and vitamin C, which are necessary for the synthesis of haemoglobin.
2. Vitamin-C rich Fruits
Fruits like strawberries, organs, banana are rich in vitamin C which is a must-have for optimum absorption of iron from the food we eat and supplements we take. Without adequate vitamin C, iron consumption alone cannot improve your Hemoglobin levels substantially.
3. Dry Fruits
Dry fruits like raisins, dates and apricots are rich in iron, fiber and vitamins, are easy to include in your healthy snacking regime and can boost your Hb levels.
4. Iron-rich Fruits
Fruits like apples, banana and pomegranates are a rich source of iron and must be taken each day by anaemic individuals to get those pink cheeks and stay in pink of health. Mulberries and black currants too are iron-rich.
The dark pink juice that oozes out of beetroot aptly represents its potency to cure anaemia. The vegetable is rich in iron, vitamin C as well as folate.
Herbs like parsley, coriander and spearmint have been used by our ancestors not just to garnish or add fresh flavour to cuisines, these herbs are rich in iron and aid haemoglobin production in our body.
7. Nuts & Seeds
Peanuts, almonds, walnuts, cashews, pine nuts, hazelnuts and pumpkin seeds too are rich in iron and help fight anaemia.
Besides the above vegetarian options, non-vegetarian foods like liver, chicken breast, seafood and eggs can highly boost your haemoglobin levels!