Have you recently undergone a full body check-up? Are you diagnosed with low levels of healthy red blood cells? If so, don't panic. If you follow an iron-rich diet, improve your lifestyle and eating habits, your body will start to produce an acceptable level of red blood cells.
There are medications to increase hemoglobin, but they are only temporary solutions. Dry fruits and seeds are the best natural solutions to fix the anemia issue permanently. Since red blood cells contain the iron-rich protein hemoglobin, dry fruits and seeds like raisins, prunes, and dates, to name a few, are packed with iron. By incorporating them into your diet, you are improving the hemoglobin level in your body naturally without any side effects.
4 Dry Fruits That Increase Hemoglobin Levels
It's critical to maintain healthy haemoglobin levels because haemoglobin transports oxygen throughout the body. One of the best ways to naturally raise haemoglobin levels in your body is by eating dry fruits and seeds.
Raisins are nutrient-dense dry fruits that are high in fibre, antioxidants, and vitamins B and C. They can treat anaemia since they contain a lot of iron and B-complex vitamins. Red blood cell formation is aided by the copper that is present in raisins.
The best way to eat raisins is to soak them in water overnight to get the most health benefits from them. You should eat 8-10 soaked raisins every morning.
Also Read: Why Should you Eat Raisins Every day?
Prunes, or dry plums, are a nutritionally packed dry fruit. Prunes are a great source of iron and vitamin C, both of which help to increase hemoglobin levels. A rich dose of magnesium, which significantly increases the activation of RBCs, is also found in prunes. Additionally, magnesium aids in controlling how the body transports oxygen.
Apricots are loaded with vitamin A, C, potassium, copper, and iron and are believed to offer many health benefits. Besides, improving digestive health and treating diabetes, apricots also help in increasing hemoglobin levels in your body. Loaded with iron and copper, apricots prevent anemia as copper helps with iron absorption in your body.
Dates and Figs
The iron concentration in dates can boost erythrocyte production, which raises haemoglobin levels. Dates are one of the hemoglobin-friendly dry fruits which are packed with iron (Fe), vitamin C, vitamin B complex, and folic acid. They support the production of red blood cells in your body.
Figs, too, are loaded with nutrients like iron, magnesium, vitamin A, and folate. You may increase your haemoglobin levels at home naturally by eating a handful of dried figs, raisins, and dates in the morning.
Also Read: 8 Health Benefits of Figs
3 Seeds you Must Eat to Increase Hemoglobin Level
In addition to dry fruits, seeds too help in increasing hemoglobin levels.
Do you know how much iron is in 100 grams of sesame seeds? To your surprise, 14.6 mg of iron is present in 100 g of sesame seeds. Therefore, consuming black sesame seeds is another excellent way to increase your consumption of iron.
3 Ways to include Sesame Seeds into your Diet
- They can be soaked in water and left overnight to be consumed the following morning.
- Increase your iron levels by routinely eating sesame seeds ladoo.
- You can add some to yoghurt, fruit salads, oats, cereal, and even cereal.
Another iron-rich seed is flaxseed. 100g of flaxseed contain 5.6 mg of iron. Because of their high iron content, flax seeds are very helpful in lowering the risk of anemia. Regularly consuming flaxseed in a moderate amount can provide your body with an adequate amount of iron, lowering anaemia and iron deficiency. Eating flaxseed significantly reduces the symptoms of anemia, like weakness, exhaustion, headaches, shortness of breath, etc.
4 Ways to Include Flaxseed into your Diet
- Add ground flaxseed to your salad dressings.
- Every morning, have a tablespoon or two of toasted flaxseed with a glass of water.
- To make a quick and delicious snack, combine roasted flaxseed with other seeds, such as fennel and sunflower seeds.
- Include flaxseed in your own trail mixes and granola bars.
Also Read: 9 Health Benefits of Flaxseed
Pumpkin seeds are a good source of the minerals zinc and iron, as 100 grammes of pumpkin seeds contain 3.3 mg of iron. Because they are the richest plant-based sources of iron, pumpkin seeds are particularly helpful for increasing hemoglobin levels among vegetarians and vegans. They also contain a lot of natural chlorophyll, which naturally cleanses the body.
3 Ways to Incorporate Pumpkin Seeds into Your Diet
- Make smoothies with pumpkin seeds.
- Add them to cereal, yoghurt, or granola.
- Use them to give a salad more crunch.
Also Read: 6 Best Seeds for Hair Growth
Iron cannot be fully absorbed by the body without the help of vitamin C. Therefore, include vitamin-C-rich foods in your diet. Berries, oranges, lemons, tomatoes, grapefruits, and other citrus fruits are high in vitamin C. Adult men must have hemoglobin levels in the range of 14 to 18 g/dL, whereas adult women must have haemoglobin levels in the range of 12 to 16 g/dL. Shop for the premium quality hemoglobin-friendly dry fruits and seeds from Healthy Master.