Boost your hemoglobin level with your daily diet:
Hemoglobin is made up of these two main component, i.e. heme and globin.
Heme contains iron and is responsible for transportation of oxygen to different cells and organs and removal of carbon dioxide from the body. Globin contains protein which plays role of binding and transporting oxygen.
Regular healthy diet is quite effective to increase the level of your hemoglobin.
1. Have enough amount of iron:
Daily requirement of iron:
Infants (up to 6 months of age): 0.27 mg/day
Old infants (7 months to 1 year): 11 mg/day
Toddlers (1 year to 3 years): 7 mg/day
At later stage of childhood: 8 mg/day Teenager boy: 11 mg/day; Girl: 15 mg/day
Adult men: 8 mg /day; Women: 18 mg/day
During the time of pregnancy: 27 mg/day
These are the few food item which will help you to maintain the level.
|
Vegetables |
Amount
of iron (mg) /100 gram |
|
Tofu |
5.4 |
|
Spinach |
2.7 |
|
Asparagus |
2.1 |
|
Green peas |
1.5 |
|
Broccoli |
0.7 |
|
Tomatoes |
0.3 |
Fruits | Amount of iron (mg) /100 gram |
Beet root | 0.8 |
Apricot | 0.4 |
Strawberries | 0.4 |
Pomegranate | 0.3 |
Watermelon | 0.2 |
Apple | 0.1 |
Oranges | 0.1 |
Non-Veg | Amount of iron (mg) /100 gram |
Chicken liver | 9.2 |
Oysters | 7.0 |
Whole Eggs | 1.2 |
2. Increase intake of vitamin C:
Vitamin C plays an important role for the absorption of iron. In case of non heme iron; which is not easily absorbed, vitamin C captures it and stores in the form of absorb able iron.
Vitamin C rich diet are oranges, lemons, strawberries, papaya, bell pepper, tomatoes and grape fruits.
3. Importance of folic acid:
Folic acid aids for maturation of hemoglobin. Food which contain high amount of folic acid are; green leafy vegetables, sprouts, peanuts and beet root.
4. Intake of beverages should be avoided:
Certain beverages such as tea, coffee, cold drinks, beer and wine should be avoided as it decreases the absorption of iron.
5. Daily exercise:
Exercise results into increase oxygen demand, which in return trigger the system to increase hemoglobin level.
6. Calcium and Phytic acid:
More amount of calcium and phytic acid are known to decrease iron absorption. But it does not mean that one should completely avoid having it.
Dairy products, soy beans seeds and fig contains calcium. Walnuts, sesame seeds and Brazil nuts contains phytic acid.
Basic life style plays most important role to have healthy body. Just by taking care and having great nutritious food, one can stay away from synthetic supplements.
Ask your query. ConversionConversion EmoticonEmoticon