GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Search Results for: hemoglobin

August 12, 2020 By Swati Savla 1 Comment

Top Foods to Increase Hemoglobin Naturally

hemoglobin

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. 

  1. 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.
  2. Plant foods like Spinach, Kale, broccoli, beetroot, pumpkin seeds, and legumes like soybeans, chickpeas, peas, etc. can help as well. 
  3. Vit. A & C rich foods like tomatoes, carrots, lemon, red peppers, oranges, pomegranates, etc. should be used in combination with above mentioned foods.
  4. 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. 

#BeTheForce 

May 6, 2015 By Ami Shah 7 Comments

5 ways to boost your hemoglobin

5-Ways-To-Increase-Hemoglobin-Count

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.

  1. 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.

 

  1. 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.

 

  1. 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.
  2. 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.

 

  1. 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 28, 2022 By Mamta Joshi 2 Comments

Healthy Eating: Chickpea Soya Cutlets

chickpea soya cutletIf 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 

  1. Soak the soya granules in hot water for 10-15 minutes. Drain and squeeze out all water and keep aside.
  2. Blend the chickpeas, soya granules, mint, ginger and green chilli together to make a coarse mixture.
  3. Transfer the mixture to a bowl and add red chilli powder, turmeric powder, lemon juice, salt to the paste and mix well.
  4. Divide the mixture into equal portions and shape it into round, flat cutlets.
  5. Cook them on a non-stick pan using a little oil till both sides are golden brown.
  6. 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. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

Eat Healthy and #BeTheForce

August 3, 2022 By GOQii 2 Comments

The Weight Loss Link You May Be Missing – Dietary Minerals

dietary minerals and weight lossThe most challenging case for a Dietitian is perhaps – Weight Loss! Why – because, each case is unique and the most important task is to find out the root cause of weight gain (which, contrary to popular belief, is not always overeating or lack of physical activity). It is prudent that the underlying cause be identified and targeted, not only to ensure sustainable weight loss but also because these reasons are linked to diseases in waiting as well. Genetic predisposition, low BMR, stress, lack of sleep, hormonal disturbance, chronic mild dehydration, lack of certain dietary minerals, etc. are few recognized causes of weight gain.

However, if adjusting your diet, water intake, exercising more and controlling your stress and sleep hasn’t helped you reach a healthy body weight, check your mineral status. Mineral deficiency often happens slowly over time and can be caused by an increased need for one or more dietary minerals, lack of dietary minerals in the diet, or difficulty absorbing minerals from food. You may be suffering from deficiencies because the nutritional value of the produce has been steadily degrading for the last couple of decades. Increased intake of processed foods is another reason which deprives you of not only fiber, but many vitamins and minerals.

4 Major Dietary Minerals Associated With Weight

Since the deficiency symptoms of these minerals are largely general, they go unnoticed and hence get overlooked while diagnosing unexplained weight. Let’s discuss four major dietary minerals (or their deficiencies) that are directly or indirectly associated with your weight.

1. Chromium
It is an essential mineral that regulates insulin action and its effects on metabolism. Insulin is essentially the fat-loss gatekeeper, so anything that improves Insulin efficiency is great for fat loss. Chromium determines the way our body uses Insulin. The Glucose Tolerance Factor (GTF) interacts with Insulin and regulates how much Glucose (sugar) enters a cell. GTF encourages energy production (burns calories) and may also curb feelings of hunger.

Identifying the link between Chromium and weight loss is crucial because someone who is overweight is often at high risk of becoming Insulin Resistant (Diabetic). Chromium is lost in the process of refining foods. For example, when sugarcane is refined into white sugar, 93% of Chromium is lost. Because our soils are depleted of Chromium and because we consume more processed foods nowadays, Chromium deficiency is becoming increasingly prevalent.

2. Iodine
The Thyroid Gland depends on Iodine to manufacture the Thyroid Hormone. The Thyroid’s main function is to manage the body’s metabolism. A shortage of Iodine can cause changes to the Thyroid Gland and an underactive Thyroid Gland slows your metabolism; you thus burn dramatically fewer calories and feel sluggish. Also, an underactive Thyroid Gland promotes excess weight and cellulite by causing water retention.

Inadequate intake of Iodine was once a recognized problem that was solved by universal Iodization of Salt. Salt was fortified with Potassium Iodate to ensure controlled consumption by all sections of society.  Once this was done, the obvious symptoms of severe Iodine Deficiency disappeared from view, and little further thought was given to the matter, though sub-clinical symptoms remained. Today’s health conscious consumers have lowered their salt intake and now fail to get even that small amount of Iodine in their diets. Presence of Goitrogens in certain foods is another cause of Iodine deficiency arising from inadequate Iodine utilization.

3. Magnesium
It is needed to extract nutrients from food and for optimal Insulin function. The more nutrients you extract from food, the less you have to eat to feel full. When we aren’t getting what we need from our diet, the body will crave more food in an effort to obtain those vital nutrients. Magnesium is also a vital nutrient for reducing stress, which is one of the most important keys in fighting obesity.

It supports healthy Adrenal Glands that control the release of Adrenaline and Cortisol – two hormones related to stress response. While these hormones are vital to living, too much of them can cause weight gain and other health problems. Magnesium helps regulate these hormones so they are not overproduced.

One of the major causes of Magnesium deficiency is over-medicating with pharmaceutical drugs. They prevent the body from absorbing magnesium.

4. Iron
It is a critical nutrient because it is essential for the synthesis of Hemoglobin – a metalloprotein that carries oxygen from lungs to all the tissues in body. Diminished oxygen carrying capacity can leave you feeling very fatigued, lethargic and irritable. In this state, your body signals you to slow down physical activity and you may find yourself seeking opportunities to sit or lie down, thus leading to weight gain.

Also, low Iron promotes fat storage and cause abnormal blood sugar elevation. Reasons responsible for iron deficiency can be dietary as well as non-dietary. Your excess body weight too can contribute to Iron deficiency. Inflammation associated with excess body weight elevates a hormone Hepcidin, which has the net effect of reducing Iron absorption from digestive tract.

Now, before you finish reading this article and jump to quick fix by googling for these mineral supplements, a word of caution – Overdose of these minerals, especially from synthetic sources, are extremely harmful. Do not take these minerals as supplements without professional guidance. Consult a doctor, nutritionist or a dietitian before making any changes to your diet or taking any supplements.

You may improve your mineral intake by following the golden rule – Go low on processed foods and buy your foods fresh, local and seasonal to remove any possible degradation in nutrient quality. Don’t eat less, eat right and live a healthy and active life!

We hope this article on dietary minerals helps you. For further guidance on nutritional deficiencies and to lose weight in a sustainable manner, reach out to an expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

For more articles on weight loss, check out Healthy Reads.

#BeTheForce

  • 1
  • 2
  • 3
  • …
  • 5
  • Next Page »

Search

Recent Posts

  • When Is The Best Time To Eat Almonds?
  • What Alkaline Water Does To Your Body!
  • Should You Eat Eggs During Summer?
  • Building Muscles With Proper Diet & Exercise
  • Healthy Summer Salads to Keep You Cool

Stay Updated

Archives

  • March 2023 (23)
  • February 2023 (28)
  • January 2023 (31)
  • December 2022 (31)
  • November 2022 (30)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (30)
  • June 2022 (30)
  • May 2022 (30)
  • April 2022 (29)
  • March 2022 (27)
  • February 2022 (22)
  • January 2022 (23)
  • December 2021 (18)
  • November 2021 (17)
  • October 2021 (14)
  • September 2021 (12)
  • August 2021 (15)
  • July 2021 (18)
  • June 2021 (19)
  • May 2021 (17)
  • April 2021 (16)
  • March 2021 (16)
  • February 2021 (10)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (9)
  • August 2020 (6)
  • July 2020 (3)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (13)
  • February 2020 (6)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (9)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (12)
  • June 2019 (13)
  • May 2019 (9)
  • April 2019 (13)
  • March 2019 (13)
  • February 2019 (14)
  • January 2019 (19)
  • December 2018 (13)
  • November 2018 (9)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (23)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (23)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Digvijay Singh

How Digvijay Singh Reversed Chronic BP Issues & Lost Weight With GOQii

Do you feel that no matter what you do, you’re unable to lose weight? You go for walks, meditate and even eat right but that scale doesn’t budge while lifestyle diseases plague you. Our Player Digvijay Singh was stuck in a similar predicament.  Life Before … [Read More...]

Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

We’ve always advocated that lifestyle diseases can be managed with a balanced, healthy and holistic lifestyle but can they also help you manage a terminal condition? Our Player Ananda Mukherjee, with help from his GOQii Coach, was able to battle such a condition. Here’s how his inspirational Health Story unfolded. Going From Slender To Overweight  […]

Rishikesh Ayre

The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. […]

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

While earning a good livelihood is important, is it taking more life out of living? Long working hours, being seated most of the time with no physical activity and bad eating habits can take a toll on your health over a period of time. If this sounds relatable, you might have a lot in common […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii