Foods for good Hemoglobin (Hb) count
Posted By HealthcareOnTime Team
Posted on 2022-03-10
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 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.
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.
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.
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 is a good source of iron. For people with iron deficiency issues, daily
intake of goose/chicken liver can help meet the iron requirement.
The very vegetable responsible for the strength of Popeye (cartoon character)
is loaded with iron. This delicious vegetable can be consumed raw or cooked.
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.
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.
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!"