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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Maintaining healthy haemoglobin levels is crucial for overall well-being, as it is responsible for carrying oxygen from the lungs to the rest of the body's tissues. There are several natural ways to boost haemoglobin levels without resorting to medications.
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Consume foods rich in iron, such as lean meats, poultry, fish, beans, lentils, tofu, beet greens, and fortified cereals. Iron is a key component of haemoglobin, and a well-balanced diet can contribute to healthy haemoglobin levels.
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Pair iron-rich foods with sources of vitamin C like citrus fruits, strawberries, bell peppers, and broccoli. Vitamin C enhances iron absorption, improving the body's ability to utilize dietary iron.
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Include foods like leafy greens, eggs, dairy products, and fortified cereals to ensure sufficient intake of folate and vitamin B12, which are essential for red blood cell production.
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Pomegranate is a natural source of iron, vitamin C, and antioxidants. Consuming pomegranate or its juice can help improve iron absorption and boost haemoglobin levels.
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Beetroot is rich in iron, folic acid, and antioxidants. Including beetroot in salads or smoothies can help stimulate red blood cell production.
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Legumes like lentils, chickpeas, and beans, as well as nuts like almonds and cashews, provide a combination of iron, protein, and other nutrients that support haemoglobin synthesis.
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Nettle tea is a herbal remedy that can naturally increase haemoglobin levels due to its iron and vitamin C content. It also supports the body's detoxification processes.
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Tannins present in tea and coffee can hinder iron absorption. Limiting consumption around meal times can help the body absorb iron more effectively.
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Cooking in cast iron cookware can increase the iron content of the food, contributing to improved haemoglobin levels.
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Staying properly hydrated supports blood volume and circulation, which in turn aids the transport of oxygen by haemoglobin to various body tissues.
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These tips not only support red blood cell synthesis but also contribute to improved energy levels, better cognitive function, and enhanced overall well-being. Maintaining optimal haemoglobin levels is essential for overall health and vitality.
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