Foods that boost haemoglobin and prevent anaemia

Do you want to avoid anaemia caused by a haemoglobin deficiency? Here is a list of several foods that boost haemoglobin, which is essential for your body’s health.

It is a protein in red blood cells that carries oxygen to the body’s organs and tissues and transports carbon dioxide from organs and tissues to the lungs. If a haemoglobin test reveals that your haemoglobin is lower than normal, then you have a low red blood cell count (anaemia).

There can be many causes of anaemia including vitamin deficiency, bleeding and chronic disease. If the haemoglobin test shows a level higher than normal, there are many possible causes such as a blood disorder, living in high altitudes, smoking and dehydration. Here are several foods that boost haemoglobin in the body, which you can get easily.

Iron-rich foods
Iron is the key to increasing haemoglobin production, which also helps make more red blood cells. Iron-rich foods include dried fruits. Dried apricots, raisins and dates are foods rich in iron, as 100g of dried fruits contain 0.8mg of iron.

Strawberries are a delicious fruit that contributes to providing a good percentage of iron and increasing its absorption in the body, which prevents you from developing anaemia. Prune juice is another effective way to increase haemoglobin levels, as this fruit is rich in iron, fibre and vitamin C, which increases red blood cell production.

Pomegranate is a fruit rich in iron, calcium, protein, carbohydrates, fibre and many other vitamins and minerals. One hundred grams of sun-dried tomatoes contain 9.1mg of iron, which makes it important for those with a haemoglobin deficiency.

Watermelon is a source of iron, and vitamin C that speeds up and increases iron absorption, making it on the list of the best haemoglobin-boosting foods. One hundred grams of spinach contains about 4mg of iron, so it is the best vegetarian option for those looking to increase haemoglobin.

Other foods to eat include meat, fish and soy products, including tofu, edamame, eggs, broccoli, kale, green beans, nuts, and peanut butter.

Foods rich in folic acid
Folic acid helps develop red blood cells by increasing the production of haemoglobin, the lack of which in your diet can lead to anaemia.
You can get it by eating the following foods: Beef, avocado, leafy green vegetables like spinach and lettuce, beans, pears, cowpea, nuts and peanuts.

Foods rich in vitamin A
Vitamin A may help the body absorb iron. You can get it in foods like fish, liver, yellow gourd, sweet potato, turnip and cabbage.

Foods rich in beta-carotene
Beta-carotene can help the body absorb and use iron as well. Foods rich in beta-carotene include yellow, red and orange fruits and vegetables, such as carrots, sweet potato, gourd, cantaloupe and mango.

Foods rich in vitamin C
You can increase your body’s absorption of iron by including foods rich in vitamin C in your diet, such as citrus fruits like oranges, kiwi, lemons and strawberries.

Other haemoglobin-boosting foods
Red meat, liver, chicken breast, dark chocolate, some herbs like thyme, parsley, mint and cumin seeds, potato, beetroot, berries, apple, oatmeal, barley and quinoa fall under this category.

Things to avoid
Tea and coffee contain compounds that can decrease iron absorption from plant sources. Milk and yogurt contain calcium that decrease the iron absorption.

Photo: TNS