Hemoglobin is a complex protein present in red blood cells also known as erythrocytes. This is one of the most vital components in our body as it helps to transport oxygen from lungs to all our body for our survival. Without hemoglobin life is impossible. Hemoglobin is a protein with iron so it also acts as storage of iron in spleen. When the level of hemoglobin decreases than the normal physiologic amount then we can lose our life. The amount of hemoglobin in women is less than men, but in children the amount of hemoglobin is almost 1.7 times more than the adult men. In man it is 13.5 gm/deciliter and in woman it is 12 gm/deciliter. When the hemoglobin levels below from these normal values in both man and in woman then pathological symptoms appear first followed with anemia. Recent research found than people in this modern era suffer from many hematological problems. Experts suggest some food habits that can help us to increase hemoglobin level.
Chose food which contains a large quantity of iron in itself
Iron is the most important component of hemoglobin as iron is responsible for bounding of oxygen and transporting it to the whole body. In case of deficiency of iron the hemoglobin structure will not be stable. Red meat contains a large amount of iron in itself. So if you want to increase your hemoglobin levels in body then you must eat meat especially of chicken and other animals.
Chose some special type of food that contains no or very less amount of iron
Non-heme or food which contain very less amount of iron in it, are mostly plant based foods. These food sources help to absorb less than 2% of iron. But it necessary to include this food in our diet because these types of foods contain some special minerals and other ingredient which help to absorb iron from other sources and also prevent our body to eliminate iron through undigested food. The following foods which contain non-Heme iron:-
- Green beans
Include some special vitamins and minerals
Absorption of iron depends on many factors one of which is calcium. Nutrient expert found that for better absorption of iron from food calcium is most necessary. Vitamins which are very necessary for calcium absorption should be included in the meal like vitamin C is the most important vitamins among them. Food enrich with calcium also help to absorbed iron from the food sources which contains a very less amount of calcium. Some ways to increase iron absorption:-
1.Cook non -heme foods in an iron pot (when we are cooking our food in an iron container then a large amount of iron is added with our food)
2.Eat that foods which contain vitamin C like :-
Increase the amount of vitamin B12
Vitamin B6 and Vitamin B12 supplements are very effective in absorption of iron from food. These vitamins not only help to absorb iron but also to help to make hemoglobin. Vitamin B12 is one of the most important vitamins to prevent anemia. Some major sources of vitamin B12 are – fish, milk and milk product, meat (especially in liver), shellfish