Search Results for: hemoglobin

August 12, 2020 By Swati Savla 1 Comment

Top Foods to Increase Hemoglobin Naturally

Hemoglobin and Iron are two terms that go hand in hand and there’s a simple understanding behind this. 70% of the body’s iron is found in hemoglobin and myoglobin. Hemoglobin is the red colored pigment present in red blood cells which carries oxygen from the lungs to the rest of our body. This released oxygen then permits aerobic respiration to provide energy to power the functions of our body in the process called metabolism.

That’s not where it’s role ends. It is also a part of other cells which are found in some major organs like lungs, kidneys and the skin. Here, it’s function is that of an antioxidant and regulator of iron metabolism. Finally, it also transports carbon dioxide out of the cells and back to the lungs to be blown out of our body. The expected normal range of Hemoglobin in men is above 13 gm/dL and women is above 12 gm/dL, typically which is not difficult to maintain but still is of major concern if goes below the desired levels, creating a condition called Anemia.

Lack of Folate or B-12, blood loss post surgery, heavy menstrual bleeding or internal bleeding due to ulcers or even inadequate intake are some possible causes of low Hemoglobin levels. All of this explains our symptoms of Anemia like exhaustion, skin paleness, headache to abnormal or rapid heartbeat and chest pain. We’ve read and heard of varied iron supplements which can be taken to replenish extremely low Hemoglobin levels but eating the right kind of foods in the correct combinations can help increase hemoglobin naturally and quickly also.

What Can You Eat to Increase Hemoglobin?

When thinking about Hemoglobin, the 1st mineral coming to our mind is iron but here’s the catch – Iron alone cannot increase your Hb. It has to be in combination with folate or Vit B12 (depending on the deficiency) and Vit. A & C which act as carriers for it’s better absorption. Combining all the above elements finally gives us this list of foods which can help increase hemoglobin naturally.

Foods like shellfish, sardines, tuna, mackerel, eggs and meat are high on heme iron which is easily absorbed in the body and do not require carriers.
Plant foods like Spinach, Kale, broccoli, beetroot, pumpkin seeds, and legumes like soybeans, chickpeas, peas, etc. can help as well.
Vit. A & C rich foods like tomatoes, carrots, lemon, red peppers, oranges, pomegranates, etc. should be used in combination with above mentioned foods.
Fortified cereals also help as they are high in Folate.

While some elements are carriers, some can act as an hindrance. Phytic acid and Calcium are 2 such elements which make Iron absorption harder. Hence, avoid taking calcium supplements or very high calcium rich foods along with iron rich foods or supplements. Before making any changes to your diet, do consult a doctor, nutritionist or your dietitian.

We hope this article to increase hemoglobin naturally helps you. Do leave your thoughts in the comments below! For more useful information on Hemoglobin and other health-related queries, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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May 6, 2015 By Ami Shah 7 Comments

5 ways to boost your hemoglobin

One day, my client came to me for the regular follow up. She looked pale to me which ideally was never the case. I tried to find from her why was she looking pale. I probed her to find out if she felt tired after doing any work. And, she said she feels lethargic throughout the day and can’t walk for more than 10 minutes. She felt breathless. I immediately asked her to get her Haemoglobin checked and when she got me the reports. I was surprised to see that her hemoglobin was just at 9. She was definitely anaemic.

The ideal range for women as you all would be aware should be above 12-16mg/dl for children 11-13mg/dl and for males 14-18mg/dl. I believe in “Let food be thy medicine and medicine be thy food”. Nourish your body with a good dose of iron through nutrition rather than popping in supplements. I told her about hemoglobin boosting foods which I would like to share with you all.

Garden cress seeds: Few years back, this seeds were not commonly known. As, the awareness on health is spreading, this seeds have created its own space in the fitness industry. It is known as Halim (Hindi) or Aliv (Marathi). It is one of the richest vegetarian sources of iron with good bioavailability. 100gms of garden cress seeds provides 1.5mg of iron. It is often given during pregnancy and also it acts as Galactagogue which stimulates milk production in lactating mothers. Daily recommendation is 2 tsp. You need to soak the seeds for a while so that it emanates less heat. If you are trying for the first time, start with ½ tsp to see if your boy easily accepts it because of its heat. You can have garden cress in different forms such as it can be added in kheer, ladoos and be sprinkled on salads.

Haeme Iron– It includes liver/oysters/red meat. Liver (pork/beef/chicken/turkey) gives roughly around 23mg of iron in 100 gms. Oysters/mollusks give around 28mg of iron in 100 gms. However, as we know these foods are very high on cholesterol and saturated fats. The frequency of these meats should be minimal. Once in a week 2 medium pieces can be consumed. Also, try to go for either grilled/baked/steamed to make it healthier.

Pumpkin seeds- Like, garden cress seeds these seed are gaining popularity these days. 100 gms of pumpkin seeds serves around 8 mg of iron. Pumpkin seeds are not only rich in iron but also in calcium, magnesium, and manganese and iron. Include at least 2-3 tsps in your daily routine. You can have it as a mouth freshener or else sprinkle it over salads.
Spinach– 100 gms of cooked spinach gives around 3.75mg of iron. It is packed with calcium and fiber too. So, next time don’t forget to add this lovely looking greens in your salads/soups and veggies.

Dark chocolate– To your surprise, dark chocolate with 75-80% cocoa contains around 17mg of iron. It is also packed with antioxidant. Next time, you can enjoy dark chocolate without any guilt. While savouring, portion needs to be monitored. You can have 2-3 pieces of the chocolate.

The daily recommendation allowance (RDA) for iron:

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.27 mg*	0.27 mg*
7–12 months	11 mg	11 mg
1–3 years	7 mg	7 mg
4–8 years	10 mg	10 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	15 mg	27 mg	10 mg
19–50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg

* Adequate Intake (AI)

In animal foods, iron is often attached to proteins called heme proteins, and referred to as heme iron. In plant foods, iron is not attached to heme proteins and is classified as non-heme iron. Heme iron is typically absorbed at a rate of 7-35%. Non-heme iron is typically absorbed at a rate of 2-20%.

Also, Vitamin C rich foods like kiwi/amala/lemon/guava/strawberries/sweet lime/oranges enhances the absorption of iron. Henceforth, whenever you consume any iron rich food, don’t forget to have a glass of lemon water along with it which would double up the absorption of the iron.

August 26, 2023 By Mamta Joshi 2 Comments

Healthy Eating: Chickpea Soya Cutlets

If you’re craving some cutlets but don’t want to run the risk of it being unhealthy, don’t worry! We’ve got you covered with these healthy Chickpea Soya Cutlets! It’s a simple recipe with minimum ingredients which are available in our kitchen. This protein-rich Chickpea Soya Cutlets are easy to prepare and are apt as a snack or a main meal as well.

What You Will Need

Chickpeas (kabuli chana), boiled and drained- ½ cup
Soya granules – ½ cup
Finely chopped mint leaves – 1 tbsp (approx)
Green chilli – 2
Ginger – 1 inch
Red chilli powder -¾ tsp
Turmeric powder – ¾ tsp
Lemon juice – 1 tsp
Salt to taste
Oil for cooking – 2-3 tsp

How To Prepare

Soak the soya granules in hot water for 10-15 minutes. Drain and squeeze out all water and keep aside.
Blend the chickpeas, soya granules, mint, ginger and green chilli together to make a coarse mixture.
Transfer the mixture to a bowl and add red chilli powder, turmeric powder, lemon juice, salt to the paste and mix well.
Divide the mixture into equal portions and shape it into round, flat cutlets.
Cook them on a non-stick pan using a little oil till both sides are golden brown.
Serve hot with green chutney.

Highlights of the Chickpea Soya Cutlets

Provides great satiety as it is high in protein and fiber.
It is gluten-free and a great option for vegans
Recipe is high in Iron and folic acid as well which is required for formation of red blood cells and hemoglobin.
Other finely cut veggies of your choice can be added as per availability.

Do try this delicious, lip-smacking Chickpea Soya Cutlet recipe and leave your thoughts in the comments below. Find more healthy recipes here or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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August 6, 2023 By Urvi Gohil 2 Comments

Spirulina: Nature’s Gift For Good Health

Spirulina may be the “most nutritious food” in the world! It is a blue green algae (cyanobacteria) and partly responsible for oxygen in the air. It is also amongst the world’s most powerful supplements. Spirulina was consumed by Aztecs in the 16th century, and came to light again after NASA proposed that it could be grown by astronauts in space. Spirulina can grow in extreme conditions and it is generally cultivated in natural or manmade lakes, harvested and freeze dried for use. Nutritionally, it has more protein than any other vegetable, it is an amazing source of beta-carotene, various minerals and essential fatty acids.

Dosage: 1-10 gram per day, it can be taken as 2-4 grams 2 times a day or a capsule which is usually 7 grams.

Major Health Benefits of Spirulina

Powerful antioxidant and anti-inflammatory agent: Spirulina can protect against oxidative stress which is one of the main causes behind various diseases like cancer, diabetes, cardiovascular diseases, etc. Oxidative damage can harm DNA and cells inside the body. Phycocyanin is the main active component of spirulina which is a potent anti-oxidant and gives that blue green color to the algae. This component can kill the free radicals and cease the production of anti-inflammatory molecules, and provides magnificent antioxidant and anti-inflammatory properties.
Reduces LDL (bad) cholesterol and increases HDL (good) cholesterol: Many studies have suggested that daily supplementation of spirulina (2-8 grams) helps in reduction of triglycerides by 16 % and LDL cholesterol by 10 %. This is because fat in the body is more susceptible to oxidation which is known as lipid peroxidation. Spirulina with its amazing properties helps the body in protection against this.
Effective against Anemia: A single tablespoon of spirulina (7 gm) has 2 mg of Iron which is nearly 11% of RDA. This can help in improving mean corpuscular hemoglobin, improves energy levels and oxygen carrying capacity.
Improves Immunity: A number of researches suggest that spirulina increases the production of infection fighting proteins, antibodies, T-cells that help in improving immunity and save us from infections and chronic illness like cancer.
Excellent source of protein and healthy fats: A tablespoon of spirulina gives just 1 gm of fat, both omega 3 and omega 6 fatty acids. While the quality of protein is considered to be like eggs, it gives you all essential amino acids you need.

We hope you liked these facts on Spirulina. Do leave your thoughts in the comments below. Find more articles on nutrition and healthy living here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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