Haemoglobin, a protein found in red blood cells, is essential for carrying oxygen throughout the body. Low haemoglobin levels can cause anaemia, which impairs the body’s ability to function at its best. Although there isn’t a single food that specifically raises haemoglobin levels. There are many foods to increase hemoglobin along with eating a diet high in iron, and vitamin B12 is the key. These nutrients promote general health and help to raise haemoglobin levels.
Additionally, combining a validated weight loss program with dietary changes can be advantageous. Individuals can promote improved haemoglobin levels and achieve their weight loss goals by combining healthy eating with regular exercise and lifestyle changes.
Numerous factors can contribute to low haemoglobin levels.
However, the following are the top two justifications for this:
- Low iron intake in the diet
- Low intake of vitamin B12
- A hybrid of the two
Due to the fact that most Indians are vegetarians, it has been discovered that the population has low levels of iron and vitamin B12. Iron and vitamin B12 are both insufficiently sourced in vegetarian diets. Meat is frequently overcooked by meat eaters, which renders the vitamin B12 in it useless.
The anti-diabetic medication metformin lowers vitamin B12 levels. As a result, people taking this medication who do not also take vitamin B12 supplements may have low levels of vitamin B12, which may also contribute to their low levels of haemoglobin.
Foods for Diabetes to Raise Haemoglobin
The following is the recommended daily allowance (RDA) for iron:
- Males: 28 mg daily
- Women: 30 mg/d
- Expectant mothers: 38 mg/d
- Pregnant women: 30 mg daily
2) Adolescents (13 to 15 years old)
- 41 mg/d for boys
- 28 mg/d for girls
The likelihood of complications is decreased and the condition can be easily reversed with early iron and vitamin B12 deficiency detection. These foods can help you get more iron.
1) Leafy greens
Do you recall Popeye, the well-known cartoon character? Who doesn’t, then? The slender man in a sailor’s uniform downed a can of spinach to bolster his stamina. Although most people think of spinach as a rich source of iron, it actually lacks some other greens’ iron content.
Even though they do not instantly boost vigour, leafy greens are renowned for being one of the best vegetarian sources of iron.
There are several readily available leafy greens that are known to be rich in iron, including:
- Chauli leaves: 6.37 g iron per 100g
- Coriander: 5.3 g iron per 100 g
- Lal and Hirva math: 5.28 g iron per 100 g
- Beet greens: 5.8 g iron per 100 g
- Methi leaves: 5.69 g iron per 100 g
- Drumstick leaves: 4.56 g per 100 g
These leafy greens can be added to soups, salads, different dal and gravy preparations, and they make delicious and flavorful stir fries. They are also simple to prepare.
People with diabetes should include lentils as a staple in their diets. Iron, protein, fibre, several B vitamins, potassium, and magnesium are all abundant in them. It is safe and healthy for diabetics to consume lentils such as different dals, kala chana, masur, moong, rajma, etc. This also helps to raise haemoglobin levels.
These lentils are high in protein and iron.
Lentils can be used to make dals, sabzis, curries, and even soups for a balanced meal.
3) Meat that isn’t vegetarian
One of the best sources of iron is meat and other non-vegetarian foods. Red meat selections are among the foods that are high in iron. If you enjoy eating meat, you can up your iron intake by including organ meats like liver and kidney. Additionally rich in fat and cholesterol are organ meats.
Animal meat is a good source of fibre and vitamin B12 in addition to iron. While iron levels in seafood are lower, it does contain other beneficial nutrients like omega-3 fatty acids.
For vegans and people who are intolerant to dairy products, tofu, which is made by coagulating soybean milk, is a great source of protein. Tofu is made from soy, which is high in calcium, iron, and protein. As a result, tofu is excellent.
5) Rajgeera amaranth
Amaranth, also known as Kuttu, has been a common whole grain used in India for centuries. Amaranth is a whole grain that is high in protein and low in fat. This grain is a fantastic addition to anti-diabetes diets, particularly for those with low haemoglobin levels.
Oats and quinoa are two additional grains that are rich in iron.
Fruits like the following can help people’s haemoglobin levels rise:
- Figs Prunes
- dried apricots
- Decadent apricots
Before consuming fruits to raise your haemoglobin levels, it is important to speak with a nutritionist to avoid making bad dietary decisions that could harm your health.
7) Seeds (garden cress or aleev)
Garden cress seeds, also known as aleev seeds, are very nutritious and full of iron. Per 100 g, they have 6.19 g of iron. These seeds can be used to make nutritious laddoos, sugar-free kheers or simply eaten after soaking overnight to raise haemoglobin levels.
Dietary Sources of Vitamin B12
There are no vegetarian sources of vitamin B12.
The nutrient is, therefore, frequently found to be deficient in vegetarians. Therefore, find out from your doctor which supplements you need to take to raise your B12 levels.
Making minor dietary changes can help diabetics increase their haemoglobin levels. The consumption of iron-rich foods like leafy greens, lentils, meat, tofu, amaranth, fruits, and seeds can increase your haemoglobin levels even though there aren’t any foods that are specifically high in haemoglobin.
Maintaining a balanced diet and seeking out individualised advice from medical professionals is crucial for controlling diabetes and raising haemoglobin levels.