365Telugu.com online news,October 27th, 2024: Iron deficiency is one of the primary causes of anemia and low hemoglobin levels, affecting over 56% of adolescent girls in India, as reported by the National Anemia Action Council. Hemoglobin, a protein in red blood cells, is essential for transporting oxygen throughout the body. When levels are insufficient, symptoms such as fatigue, dizziness, and shortness of breath are common. While the standard range of hemoglobin for men is 14 to 18 grams per deciliter and 12 to 16 grams for women, incorporating certain foods into the diet can help maintain these levels naturally.
Experts emphasize that a balanced intake of iron, B vitamins, and vitamin C is crucial for producing hemoglobin. For those with low hemoglobin, here are six foods recommended by doctors to support iron levels and overall blood health:
- Pomegranate
Rich in calcium, iron, and fiber, pomegranate not only boosts iron levels but also improves its absorption thanks to its high vitamin C content. Folic acid, a vital B complex vitamin found in pomegranate, further aids in red blood cell production. Including pomegranate in your daily diet can boost immunity and help address iron deficiency. - Beetroot
Beetroot is highly beneficial in increasing red blood cell count. Consuming beetroot juice daily, which is high in nitrates, can help improve blood flow and hemoglobin levels, thereby enhancing oxygen supply to tissues. - Apples
The classic saying “An apple a day keeps the doctor away” holds true for hemoglobin maintenance. Apples contain essential nutrients that help increase and stabilize hemoglobin in the blood, making them a great addition to a balanced diet. - Dates
Known as a nutrient powerhouse, dates are rich in iron. They contribute significantly to raising hemoglobin levels. However, due to their high natural sugar content, doctors advise diabetics to consume dates in moderation. - Green Leafy Vegetables and Broccoli
Leafy greens, especially spinach and kale, are packed with iron, folic acid, and B vitamins, all of which are essential for red blood cell production. Broccoli is another excellent source of these nutrients, along with vitamin C, enhancing iron absorption. - Vitamin C-Rich Foods
Foods rich in vitamin C, such as oranges, lemons, strawberries, papaya, and tomatoes, aid in iron absorption, making them essential for people with low hemoglobin. Adding these foods to meals helps boost iron uptake, promoting overall blood health.
Medical professionals highlight the importance of a balanced diet rich in these nutrients to maintain healthy hemoglobin levels and prevent anemia.