The following is a guest post by Giovanna.
Hemoglobin is an iron-based protein found in the red blood cells responsible for carrying out oxygen and carrying it to all the parts of the body. They carry oxygen from the lungs to all the other cells and tissues of the body and help in their proper functioning. However, in addition to transporting oxygen, hemoglobin also carries carbon dioxide out of the cells and lungs. CO2 is then released as a person exhales.
Having low hemoglobin can make it difficult for the body to perform the above functions. In short, hemoglobin is an essential protein for leading a healthy life, and a drop in this level of protein can affect your health negatively.
Generally, hemoglobin levels required for an adult male body are around 14 to 18 g/dl, while for an adult woman, it is between 12 to 16 g/dl. When the level of hemoglobin declines in the human body, the person might experience symptoms like weakness, fatigue, shortness of breath, headache, dizziness, pale skin, loss of appetite, and frequent heartbeat. However, if the level drops beyond the tolerable limits, such condition is known as iron deficiency or anemia.
The deficiency of iron can be treated by following a strict diet consisting of foods that are abundant in iron, folic acid, and vitamins C and B12. So, let’s discuss some of the food items that can increase the level of hemoglobin naturally.
Red meat
Red meat, such as low-fat beef cuts, is among the most effective foods that can help treat anemia. Around 3 ounces of beef can supply 2.1 mg of iron. Besides, red meats are rich in the variety of iron easily absorbed by the blood, leading to a faster boost in hemoglobin level. Examples of low-fat beef are 95 percent ground beef and the sirloin cut.
Pumpkin seed
Pumpkin seeds provide essential minerals like phosphorus, magnesium, manganese, copper, and are good sources of the minerals zinc and iron. These seeds help improve hemoglobin levels for vegans as they are the wealthiest iron sources in a plant-based diet.
Dark chocolate
A small bar of dark chocolate can provide between 5.38 to 10.12 mg of iron. Besides being filled with vitamins, minerals, and antioxidants, dark chocolates are rich in iron. They also contain antioxidants flavonoids, which protect the skin against inflammation.
Dried fruits and nuts
Dried fruits are a great vegan snack for people looking to lose weight. Sprinkle some of them over cereal or oatmeal or even yogurt and ice cream. Raisins can act as a natural sweetener instead of sugar, especially when you lose weight. Raisins are nutrient-dense foods rich in fiber, making you feel full for a longer time.
Green vegetables
Green vegetables like spinach and broccoli are a rich vegetarian source of iron. Broccoli is rich in folate, a B vitamin that is required to make red blood cells. Spinach is also armed with vitamin C, which helps in the absorption of iron in the blood. Moreover, green vegetables are low in calories and can enhance weight loss, and are also good sources of dietary fiber, therefore improving digestive health.
Author Bio: Giovanna is a desirous writer who wants to take the readers closer to the world of healthy food and share informative blog posts.
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