10 Foods to Boost Haemoglobin Levels Naturally

Haemoglobin is a vital component of red blood cells, which is responsible for transporting oxygen (O2) from the lungs to various parts of our body. Maintaining adequate haemoglobin levels in your body is crucial for overall health and well-being. Low haemoglobin levels can lead to anaemia, causing fatigue, weakness, and other health issues. There are many foods which helps to boost haemoglobin levels naturally, but first we learn more about haemoglobin working and its chemistry. 

Haemoglobin is an iron containing protein found in the blood. Haemoglobin forms in the cells of the bone marrow which then released in blood as red blood cells. Haemoglobin forms as unstable reversible bond with the oxygen molecules. This oxygenated haemoglobin also known as oxyhaemoglobin transports the oxygen to different cells of the body to generate energy. 

Chemistry of Haemoglobin

Haemoglobin molecules have tetrahedral structure containing four heme groups surrounded by a globin group. Iron atom is attached to this heme group (porphyrin). All haemoglobin molecules contain four iron atoms, which can bind with four oxygen molecules. This bond between oxygen and iron atom of haemoglobin helps in transport of oxygen to different cells as blood flow in body.

• Molecular Formula of hemeC₃₄H₃₂FeN₄O₄
• Average mass of heme616.487 Da
• Monoisotopic mass of heme616.177307 Da

 

10 Foods to improve Haemoglobin levels Naturally

So, science lovers now we know haemoglobin & iron is very important. So, friends we can improve haemoglobin levels naturally by consuming foods. Fortunately, there are various foods that can naturally boost haemoglobin levels and contribute to a healthy blood system.

1. Spinach: Spinach is a rich source of iron, which is a key component of haemoglobin. Adding spinach into your diet can easily increasing haemoglobin levels naturally. We can eat spinach in salads, smoothies, or cooked as a side dish. Spinach is a versatile and nutritious leafy green vegetable. 
2. Legumes: Beans, lentils, and chickpeas are excellent sources of iron, folate, and protein. These legumes generally provide a powerful combination of nutrients that support the production of haemoglobin. Including a variety of legumes in your diet can be beneficial for overall blood health.
3. Beets: Beets is also very good source for iron, folic acid, and vitamin C, which enhances iron absorption. Additionally, the natural red pigment in beets, known as betacyanin, supports the regeneration of red blood cells and helps in increasing hemoglobin levels.
4. Pomegranates: Pomegranates are packed with iron and vitamin C, making them an ideal fruit for improving haemoglobin levels naturally in your blood. Vitamin C enhances the absorption of non-heme iron from plant-based sources, further supporting the body's ability to maintain healthy haemoglobin levels naturally in human beings. 
   
   
   
5. Liver: Organ meats, particularly liver, are rich in heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based sources. Consuming liver in moderation can significantly contribute to boosting hemoglobin levels.
6. Nuts and Seeds: Almonds, pistachios, pumpkin seeds, and sunflower seeds are excellent sources of iron, copper, and vitamin E. These are very important and best nutrients, which play a crucial role in supporting the production and maintenance of haemoglobin in the blood.
7. Fortified Cereals: Many cereals are fortified with essential vitamins and minerals, including iron. Choosing fortified cereals can be a convenient way to increase your iron intake and improve haemoglobin levels, especially for those who have some dietary restrictions.
8. Fish: Fatty fish such as salmon and tuna are not only rich in iron but also provide omega-3 fatty acids & vitamin B12. These healthy fats support overall cardiovascular health, ensuring efficient transportation of oxygen by maintaining the integrity of red blood cells.
9. Apricots: Dried apricots are a delicious and portable snack that contains iron and vitamin C. The combination of these nutrients makes dried apricots a great option for those looking to naturally boost haemoglobin levels.
10. Lean Meats: Lean meats, such as poultry and lean beef, provide heme iron, which is easily absorbed by the body. Including moderate amounts of lean meats in your diet can be an effective way to support haemoglobin production.

Maintaining optimal haemoglobin levels is crucial for overall health and vitality. Cooking food in iron utensils also help in addition of iron to your food. By incorporating a variety of nutrient-rich foods into your diet, you can naturally boost haemoglobin levels and support the proper functioning of your blood circulatory system. Remember to consult with a healthcare professional for personalized advice, especially if you have specific dietary restrictions or health conditions. Eating a balanced and diverse diet, rich in the mentioned foods, can contribute to a healthier blood system and overall well-being.

Learn more about Haemoglobin with below article-

• Haemoglobin & Iron Metalloporphyrins Complexes in Bioinorganic Molecules