Foods for good Hemoglobin (Hb) count

Arnav, 23, captain of the college football team, is very passionate about his career and loves to be fit and enthusiastically day. It was on the day of tryouts that he felt dizzy and fell on the ground, which prompted him to go for a routine checkup. To his surprise, the report mentioned an alarming drop in the Red blood cells count which was suspected to be the prime reason of his tiredness and lethargy by his family doctor.

Foods for good Hemoglobin (Hb) count

Red blood cells (RBCs) comprise of a molecule named hemoglobin(Hb) which is nothing but an oxygen carrying pigment. This protein has two parts, one is heme which is a prosthetic (non-protein) group containing iron and the other being globin protein. Heme is the part which remains same in all the animals, whilst globin chains are the variables, differing from animal to animal, with different subunits (amino acids).

Hb - What it does?
The main function of hemoglobin is transport of oxygen (02) and carbon dioxide (CO2). It acts as a carrier of O2, from lungs to the tissues of the body and CO2, from the body to lungs. It not only imparts colour to blood but also acts as a buffer, resisting the change in pH which is crucial for survival of the cells. It boosts hemoglobin levels thus becoming a necessity and this is possible with nature's best gifts, the iron-rich foods.

Iron-rich foods
Iron is one of the key factors required for a healthy blood count. When around 70% of the body's iron (in the form of hemoglobin molecule) is found in RBCs, iron contributes to hemoglobin production and transporting oxygen to all parts of the body. Since the body regulates uptake of iron, overdose is rare and usually only occurs when an individual consumes iron supplements. Let us know some helpful iron-rich foods and their benefits for hemoglobin synthesis.

Beetroot
The red taproot is a storehouse of iron which aids in boosting the hemoglobin count. Beet serves as an excellent source of vitamin C which help in rectifying the faulty absorption of iron in the body, controls blood pressure and hypertension, and is also a natural detoxifier.

-Pumpkin seeds
Also known as pepita, pumpkin seeds are edible and nutritional powerhouses of iron. These seeds also are a great source for magnesium, manganese, protein etc.

-Dark Chocolate
This one mouth savouring treat serves as a great source of iron. It is one of the best ingredient for a healthy dessert to satisfy sweet tooth cravings.

- Liver
Liver is a good source of iron. For people with iron deficiency issues, daily intake of goose/chicken liver can help meet the iron requirement.

Spinach
The very vegetable responsible for the strength of Popeye (cartoon character) is loaded with iron. This delicious vegetable can be consumed raw or cooked.

- Spirulina
It is a blue-green algae known for its nutrition value and intense flavour. In a vegetarian diet, it can be a major source for nonheme iron which is tricky for body to absorb. It is also rich in essential amino acids, vitamins such as vitamins B, C, D and E.

Other eatables possessing considerable amounts of iron are seafoods (oyesters, mussels and clams), nuts (cashew, peanut, almond), beans and pulses (white beans and lentils), enriched cereals, molasses, green leafy vegetables, tomato paste, dal, dried apricots, etc.

Vitamins
C rich foods
Anemia is not only caused due to less iron in the body but also due to its reduced absorption. Vitamin C helps the body absorb iron, which can promote hemoglobin production. Vitamin C rich foods include fruits like raisins, grapes, watermelons, dried figs, apricots, apples etc., and cereals like whole grains benefit health and incorporate vitamin C as well as iron.

-B12 foods
Vitamin B-12 (B-complex vitamin) is responsible for DNA synthesis and production of RBCs in the bone marrow. Deficiency may lead to abnormal cell division in the bone marrow resulting in large immature red blood cells. Poultry, crustaceans, fish, fortified cereals, eggs, soymilk, molluscs, etc. are high sources of B12.

- Folic Acid foods
Folic acid (vitamin B9) helps the body make new healthy RBCs and folic acid deficiency is often observed in some anemic individuals. Foods with good folic acid content include beans, asparagus, peas, orange, pineapple, banana, raspberry, strawberry, corn, tomatoes, beets, broccoli, baker's yeast, sunflower seeds, etc.

"Use food as a fuel and it will work wonders for your health!"