According to a survey, hemoglobin levels in females are more frequently low as compared to males. Monthly menstrual cycle is the main factor due to which hemoglobin counts are low in female. Hence, in order to increase the hemoglobin count in blood there are few major points that you should consider. So let’s discuss:
Include Iron Rich Source: Green leafy vegetables such as spinach, kale, swiss chard, collard and beet greens which are very good sources of iron and should be included in diet. Legumes, nuts, lentils and peas are also great source of iron. Pumpkin, sesame, hemp and flaxseeds are the seeds richest in iron. Apple, banana, pomegranate are fruits with high iron content.
Include Vitamin C Diet: Vitamin C helps in absorption of these irons in gastrointestinal tract. Sometimes even people who regularly consume iron food in diet are still deficient in hemoglobin count as there body is not capable of absorbing them efficiently hence, it to avoid such kind of deficiency one should include vitamin C in diet for proper absorption of iron. Vitamin C rich foods includes: Guava, Oranges, Lemon, Lime, Black Currant, Red Pepper, Kiwi, Green Peppers, Strawberries, etc.
Include Folic Acid: Folic Acid rich sources such as beetroot, peanuts, green leafy vegetables, sprouts, dried beans, wheat germ, bananas, broccoli and chicken liver helps in increase in hemoglobin count in blood. Deficiency of folic acid can also lead to low hemoglobin count.
Avoid Blocker: Tea, Coffee, alcohol consumption may lead to blockage of iron absorption in body and hence lower the hemoglobin count. So, it is advised to avoid such iron blockers in diet.
Workout: Keep yourself active with regular workout or yoga session of about 30-45 minutes. This will help you to stay fit and lead a healthy life. Secondly early morning wake up will give an additional support to your blood to generate hemoglobin in a faster way.
Normal ranges: Pregnancy may cause low hemoglobin levels.
A doctor will check for low hemoglobin with a blood test.Low hemoglobin is diagnosed.
For a man It should be more than 13.5 grams per deciliter (g/dL) of hemoglobin in the blood.
For a woman it should be more than 12 grams per deciliter (g/dL) of hemoglobin in the blood.
A person may have a low hemoglobin level for a variety of reasons, including:
- iron-deficiency anemia
- problems with the liver or kidneys
- chronic disease
It is possible to have naturally reduced hemoglobin levels without an underlying cause. Some may even have low hemoglobin and experience no symptoms or indications.With a doctor’s guidance, a person can boost their levels of hemoglobin to fall within a normal range. Normal ranges are:
- 13.5 to 17.5 g/dL for men
- 12 to 15.5 g/dL for women
Appropriate hemoglobin levels for children vary depending on age. Anyone concerned about a child’s hemoglobin levels should speak with a doctor.People with very low hemoglobin levels may need additional treatment if taking supplements and changing the diet do not show sufficient results.
So people deficient with hemoglobin first advice to consult your doctor and get best of it from them. Apart from doctor the main thing you should focus is your diet and routine to have your meal. Once you fix all these factors you can go as per the instruction given above and make your diet plan accordingly.
This article will help you to control the hemoglobin level in your blood and for more you can also have different varieties of smoothies