Following a healthy diet plan is essential if you want to be healthy. Improper diet leads to reduced levels of hemoglobin, the oxygen-transporting part of the blood cells. If the hemoglobin levels are reduced, you may experience chronic fatigue and weakness and can even develop anemia. In order to prevent this condition, it is very important to consume iron-rich foods.
Iron is a mineral that plays a very important role in maintaining the red blood cells as well as the production of hemoglobin. You can increase your iron levels by consuming these 20 foods more often.
10 Fruits that increase the hemoglobin levels
Tomatoes are loaded with iron as well as vitamin C which improves the iron absorption in the body. You can add them in hummus, an omelet or a salad and enjoy the great taste and the health benefits it provides.
Raisins are also a rich source of iron and can easily be included in your cereal, oatmeal or yogurt. However, if you are a diabetic you should not consume lots of raisins as they can cause spikes in the glucose levels.
Rich in iron and vitamin C, they have an excellent ability to increase the hemoglobin levels. You can consume them raw by adding them to smoothies or salads. However, they are very low in fructose, so limit their consumption if you have diabetes.
Another excellent fruit with lots of iron and vitamin C as well as fiber that eases constipation. You can eat them by themselves or add them to your oatmeal.
Mulberries are actually the richest berries in iron, and they also contain lots of protein which increases hemoglobin levels.
Dates can efficiently reduce food cravings as well as boost your iron levels. You can add them to salads and smoothies and enjoy their deliciousness. However, as they are high in sugar, diabetics should limit consumption.
Pomegranates will increase your hemoglobin due to the high amount of vitamin C that increases the bioavailability of iron. You can consume the fresh fruit or prepare juice and you can even add the seeds to salads.
They are very similar with blueberries and can be added to pastries, pancakes and smoothies. They are loaded with both iron and protein which are beneficial for the blood.
Watermelon does not only rehydrate and refresh your body, but it also boosts hemoglobin levels efficiently.
Prunes are rich in fiber which is why they are excellent for treating constipation. They are also loaded with iron that boosts the production of hemoglobin.
10 more foods that increase hemoglobin levels
Liver is rich in fiber, protein, minerals, vitamins and particularly iron. The best choice is pork liver as it contains vitamin C too. However, consume moderately because it contains lots of cholesterol.
Besides iron, oysters are a great source of many other nutrients including zinc and vitamin B12. If you don’t enjoy eating them you can always choose salmon and tuna, however they don’t contain that much iron as oysters.
Chickpeas is the best choice for vegetarians as they are rich in protein and iron. You can include them in your salads or pasta or use them to prepare your own hummus.
If you enjoy eating cereal for breakfast, always pay attention to labels when buying it to make sure they are fortified with iron as well as other nutrients.
Eating a handful of pumpkin seeds will provide you with lots of iron and other healthy nutrients.
Consuming just ½ cup of soybeans will provide you with more than 4 mg of iron as well as lots of vitamins, amino acids, fiber and protein.
Beans can provide you with iron too and you can combine them with broccoli, kale, cauliflower and bell peppers because they are very high in vitamin C.
Lentils are not only rich in iron but also in fiber which helps reduce the bad cholesterol levels thus protecting your heart.
Spinach provides with lots of iron, particularly when cooked because that way our bodies are able to absorb the nutrients faster and easier.
Sesame seeds provide a delicious iron boost to the body as well as vitamin E, copper, zinc and phosphorus. They can easily be included in your everyday diet.