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Foods That Increase Haemoglobin

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Iron is an essential nutrient required by the body. Anything less than the required quantity can lead to iron deficiency, resulting in hair loss, fatigue, headaches and the worse, low haemoglobin. Men above 19 years of age should consume about 8 milligrams of iron daily. On the other hand, women aged between 19-50 years of age are required to consume 18 milligrams of iron daily. Here is a list of food ingredients rich in iron to help you prevent problems associated with lack of iron and to increase your haemoglobin levels.

Prawns

The super versatile and delicious seafood option contains a good amount of iron to satisfy your daily intake.

Iron content: 3 milligrams per 100 grams of prawns.

Clams

If you have a taste for seafood then, the king of iron- Clams, are a fantastic option. They're also a rich source of vitamin C and B12.

Iron content: 28 milligrams per 100 grams of clam.

Mackerel or Bangda and Indian Salmon

Oily fishes are not only rich in Omega 3 fatty acids but also a good source of iron. So have some succulent grilled fish for dinner and wave goodbye to your haemoglobin problems.

Iron content: 1.7 milligrams per 100 grams of fish.

Beetroot

With high folate content, beetroot should be your go-to option when it comes increasing the levels of haemoglobin in your blood. It is also a great source of iron and Vitamin C.

Iron content: 0.8 milligrams per 100 grams of Beetroot.

Broccoli

Belonging to the cruciferous vegetables category, broccoli is a rich source of iron. Apart from iron, the vegetable contains a healthy amount of other essential nutrients like, magnesium, vitamin A and C.

Iron content: 2.7 milligrams per 100 grams of Broccoli.

Potato

Rich in iron and vitamin C, making it exceptionally good for your haemoglobin.

Iron content: 3.2 milligrams in one large potato.

Spinach

If Popeye- the Sailor Man still hasn't convinced you about the iron content and benefits of spinach, then we don't know what can! This vegetable with the highest content of iron provides should be a staple part of your diet if you want to increase your haemoglobin.

Iron content: 4 milligrams per 100 grams of Spinach.

Ground beef/Red meat

Another great option, red meat/ground beef is an excellent source of iron. Just be sure that meat you buy/eat is without the fat. Fat will dissolve the purpose of healthy eating.

Iron content: 2.1 milligrams per 85 grams.

Chicken Breast

The super healthy lean protein is the best way for non-vegetarians to get their dose of iron. A chicken breast can be cooked in a variety of ways and is sure to help you in increasing your haemoglobin levels.

Iron content: 0.7 milligrams per 100gms of chicken.

Liver

Liver is easily the best way to increase your iron intake. With a ridiculously high content of iron, even a small serving of liver is good enough to increase your haemoglobin level. You can choose between chicken liver or beef liver. Although, the former is a more popular choice but the latter contains lesser calories and cholesterol.

Iron content: 9 milligrams of iron per 100 grams of chicken liver.

Strawberries

Strawberries are the best fruits to have graced the planet. The beautiful red fruit contains iron and a good amount of vitamin C (which helps in better absorption of iron). Good for you and great to taste, what more could you ask for?

Iron content: 0.4 milligrams per 100 grams.

Watermelon

The favorite summer fruit makes it to the list of iron rich foods. The refreshing and aesthetically pleasing fruit is not just rich in iron but also a good source of vitamin C. This helps in better absorption of iron and in turn translates into better haemoglobin levels for you.

Iron content: 0.4 milligrams in one cup of Watermelon.

Pomegranate

Apart from containing iron, Pomegranate is also rich in calcium, protein, fiber and several other vitamins and minerals. Making it a perfect source for people with low levels of haemoglobin,

Iron content: 0.3 milligrams in 100 grams of pomegranate.

Apples

An apple a day keeps the doctor away? Well, you heard that right. Not only is it good for your health, it is also a rich source of iron. Apples are a suitable and delicious option when it comes to boosting hemoglobin levels.

 

Iron content: 0.31 milligrams in one medium apple.