18 Iron Rich Foods To Increase Haemoglobin

Haemoglobin (Hb) is a protein found in the red blood cells that carries oxygen in your body and gives blood its red colour. Haemoglobin levels vary from person to person. Men usually have higher levels than women. Normal ranges for haemoglobin differ between ethnic populations, and males and females, and are also affected by age, especially in women.

Individuals with haemoglobin levels below the normal range are, by definition, anaemic.Iron is very important because it helps your body to make haemoglobin. You give away iron when you donate blood and so it is even more necessary for blood donors to eat plenty of iron-containing foods. As iron is found in a variety of foods, you can usually get enough from a balanced diet.

The major sources of iron are meat and meat-based foods, cereals and cereal products, and vegetables.Vitamin C (ascorbic acid) helps you to absorb more iron. So to get the most from the food you eat, have vitamin C rich foods with meals: for example, fresh fruits and vegetables or drinks such as fresh orange juice. In this article we are providing you list of foods that will provide you full dose of iron that will help you increase haemoglobin level.

# Watermelon

This fruit provides high levels of proteins, carbohydrates, potassium, Vitamin C and Vitamin B. The presence of high iron content in your food increases the stamina and energy of your body.

# Pumpkin seeds

Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV. They’re also a good source of several other nutrients, particularly magnesium.

# Spinach

Spinach provides many health benefits but very few calories. Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants. This vegetable with the highest content of iron provides should be a staple part of your diet if you want to increase your haemoglobin. 100 grams of spinach contains 4 milligrams of iron.

# Legumes

Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV. Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake. To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss.

# Berries

All berries including blackberries, blueberries, cranberries and strawberries have rich iron content in them. In addition, these contain antioxidants, Vitamin A & E too. 100 grams of berries contains 0.4 milligrams of iron.

# Dates

Dates, both wet and dried, are highly nutritious for health. The presence of potassium, magnesium and calcium in these helps boost your energy levels.

# Fruit and vegetable juices

Drinking a glassful of juice containing equal portions of beet root juice, orange juice and carrot juice before breakfast helps raise your haemoglobin levels.

# Shelfish

Different varieties of shelfish are rich sources of iron. 100 grams of clam contains 13.98 mg of iron while oyster contains 5.1 mg of iron. Blue mussel, shrimp and lobster are also good sources of iron. Shelfish are good for our heart, brain and weight loss. They are also helpful in building immunity.

# Tofu

Tofu is a soybean-based food. 100 grams of tofu contains 5.4 mg of iron. Tofu is also a good source of protein, calcium, vitamin B1, manganese, phosphorus, magnesium, zinc etc. Tofu maintains cholesterol levels and bone health It reduces the risk of anaemia and cancer. As its rich in iron will increase level of haemoglobin in your blood.

# Dark Chocolate

100 grams of dark chocolate contains 6.32 mg of iron.Eating a bit of dark chocolate after every meal goes a long way in adding to our body’s iron reserves but it should not be overdone as it has a good amount of calories as well. Dark chocolate also contains good fats, copper, manganese, potassium, phosphorus, magnesium, zinc, selenium etc. It helps in keeping our cholesterol levels low and reduces the risk of stroke and heart attacks.

# Nuts

Nuts like pistachios, cashews and almonds are good sources of iron. 100 grams of pistachios contain 3.9 mg of iron while cashews contain 6.7 mg of iron. Almonds contain around 5.4 mg iron per 100 grams. Rich in iron exceptionally good for your haemoglobin. Nuts are rich in proteins, good fats and several other vitamins and minerals. They may reduce the risk of cancer and heart diseases and help in weight loss.

# Beetroot

With high folate content, beetroot should be your go-to option when it comes increasing the levels of haemoglobin in your blood. It is also a great source of iron and Vitamin C.

# Potato

Rich in iron and vitamin C, making it exceptionally good for your haemoglobin.

# Apples

An apple a day keeps the doctor away? Well, you heard that right. Not only is it good for your health, it is also a rich source of iron. Apples are a suitable and delicious option when it comes to boosting hemoglobin levels.

# Pomegranate

Pomegranate is rich in iron, calcium, protein, fiber and several other vitamins and minerals. Making it a perfect source for people with low levels of haemoglobin. 100 grams of pomegranate contains 0.3 milligrams of iron.

# Brown Rice

Switch white rice with brown rice for a healthier food option. 100 grams of brown rice contains 0.4 milligrams of iron.

# Chicken breast

A chicken breast can be cooked in a variety of ways and is sure to help you in increasing your haemoglobin levels. 100gms of chicken contains 0.7 milligrams of iron.

# Whole grains

Barley, quinoa, and oatmeal, are wholesome options when it comes to iron deficiencies. A rich source of iron, these whole grains should be added to your diet to increase your haemoglobin levels. 100 grams of any whole grain contains 2.5 miligrams of iron.