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22 Foods To Boost Your Hemoglobin Levels

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Hemoglobin – A quick way to increase Red Blood Cells

Hemoglobin is a protein that is found in the red blood cells. Its most essential function is to transport oxygen from the lungs to all the other cells.
It is necessary to have a proper diet to maintain an optimum level of hemoglobin. For that, you will need to boost your intake of foods that help in the operation of hemoglobin.

But, why is hemoglobin essential?

A low hemoglobin level results in anemia, and it is affected by many factors. Poor eating habits, inadequate absorption of the nutrients, an increase in the required dosage due to pregnancy, blood loss, and in some cases certain medications.
The most typical signs of a low hemoglobin count are fatigue, shortness of breath, dizziness, headaches, and chest pain. It can lead to serious consequences and affect your cardiovascular system as well.

Let’s now look at some major foods that can help to boost your hemoglobin levels. Check them out!

  • Legumes

If you are a vegetarian, it is necessary you include iron-rich foods in your diet. Legumes, as well as their derivative products, can be good sources. Soybeans, kidney beans, and chickpeas are the recommended legumes.

1. Soybeans
Every 100 grams of soybeans contain 15.7 mg of iron, 375 mcg of folate, 6 mg of vitamin C.

  •  Starches And Grains

Starches such as rice bran, wheat bran, and oat bran are excellent sources of iron. But they do not contain vitamin C or B12 and are not a significant source of folate.

Caution: Those clinically diagnosed with celiac disease should avoid gluten-containing foods.

2. Brown Rice
Brown rice is also an excellent choice as it is a good source of iron, and 100 grams of brown rice contains around 0.4 milligrams of iron.

3. Whole Grains
Whole grains, such as barley, quinoa, and oatmeal, are also rich in iron. Every 100 grams of any whole grain contains around 2.5 milligrams of iron.

  • Fruits

Vitamin C is essential for the absorption of iron, which boosts your hemoglobin levels. Fruits such as oranges, lemons, guavas, and litchis are recommended because of their high vitamin C content.

  •  Dried Fruits

Dried apricots, raisins, and dates are reliable sources of iron. In fact, 100 grams of dry fruits have 0.8 milligrams of iron. Besides iron, these dry fruits also contain essential fibers and vitamins.

4. Strawberries
Strawberries are beneficial for those with low hemoglobin levels in two ways – by providing iron and by increasing the iron absorption in the body.

5. Apples
Apples are rich in iron (and multiple other nutrients), which makes them suitable for boosting the hemoglobin levels. So, have an apple today!

6. Pomegranate
Pomegranate is rich in iron, calcium, protein, carbohydrates, fiber, and several other vitamins and minerals.

7. Sun-dried Tomatoes
A hundred grams of sun-dried tomatoes contain up to 9.1 milligrams of iron.

8. Persimmons
These orange fruits are a reliable source of iron, vitamin C, antioxidants, and several other nutrients.

9. Watermelon
This refreshing and water-based fruit also makes its way to the list of the top foods to increase the hemoglobin levels. This is due to the high levels of iron present in it. It is also rich in vitamin C, which makes the iron absorption process better and faster.

  •  Vegetables

While it is easy to find vegetables that are rich in iron, they fall short as sources of folate and have no vitamin B12.

10. Beetroot
Beetroot is often recommended to boost your hemoglobin because of its high folate content. It is also a good source of vitamin C and iron.

11. Potatoes

Potatoes are rich in iron and vitamin C, making them a hemoglobin-friendly food item.

12. Broccoli
This distant and tastier cousin of cauliflower contains around 2.7 milligrams of iron.

13. Spinach
Spinach is, by far, the best veggie option for those looking for a hemoglobin boost. In fact, 100 grams of this leafy goodness contains up to 4 milligrams of iron.

  •  Herbs

Herbs are one of the best options to increase the hemoglobin levels. Despite the fact that spices such as thyme, parsley, spearmint, and cumin seeds are rich in iron, the amount that is usually consumed is not significant enough to make much difference. But they do provide an added boost to your daily iron requirement.

14. Nettle Leaf
This herb can play a very important role in raising your hemoglobin levels. Nettle leaf is rich in iron, vitamins B and C, and several other vitamins that pave the way for an improved RBC count.

  • Meat

It is a well-known fact that meat, particularly red meat, is an excellent source of iron. Here are the different types of meat that can help increase your hemoglobin levels:

15. Liver
The highest concentration of iron, vitamin B12, and folate can be found in the liver. Lamb’s liver boasts of the highest amount of vitamin B12, with 100 g containing 85.7 mcg. It is also a significant source of folate, iron, and vitamin C, having 400 mcg, 10.2 mg, and 13 mg of each respectively.

Other good sources are liver from beef, turkey, and chicken.

16. Ground Beef
Ground beef (without fat) is a good source of iron. Every 85 grams of ground beef provides 2.1 mg of iron.

17. Chicken Breast
Chicken breast is also a good source of iron.  You can obtain around 0.7 milligrams of iron from every 100 grams of chicken breast.

  • Seafood

Seafood, such as clam, oyster, and caviar, can provide more than your daily requirement of iron and vitamin B12.

18. Clams
Clams are the richest source of iron with 100 grams of clams containing 28 mg of iron, 22.1 mg of vitamin C, and 98.9 mcg of vitamin B12.

  •  Other Options

19. Eggs
Eggs have been touted as the breakfast of the champions for a reason. A single egg has 0.55 mcg of vitamin B12, 22 mcg of folate, and 0.59 mg of iron.

20. Pumpkin Seeds
100 grams of pumpkin or chia seeds contain about 15 milligrams of iron, i.e., a whopping 83 percent of the daily recommended value. They also contain good fatty acids that can make your skin glow.

21. Dark Chocolate
Good news for all dark chocolate lovers! Having your favorite chocolate can help you boost your hemoglobin levels quite easily because every 100 grams of 80% dark chocolate can provide you with 17 milligrams of iron, meeting around 90 percent of your daily iron quota.

22. Nuts
Almonds, peanuts, cashew nuts, pine nuts, hazelnuts, walnuts – all these nuts are amazing sources of iron. They are tasty and will give you a good 3 milligrams of iron per 30 grams.

Hemoglobin is more or less a compound of iron. So, it makes sense to include more iron in your diet to boost your hemoglobin levels.

But there are other nutrients at work as well, particularly vitamins C, B12, and B9. Vitamin B12 and vitamin B9 are needed for the production of red blood cells. In fact, vitamin B9 is essential for the synthesis of heme, the part of hemoglobin that contains iron. Vitamin C increases the absorption of iron due to its reducing property. It is necessary to have foods that are rich in all the components to boost the hemoglobin levels.

Here are a few risk factors associated with hemoglobin:

Do not attempt to analyze or correct a low hemoglobin level without the supervision of a medical professional.
Pregnant women should not consume high doses (more than 45 mg per day) of iron as high hemoglobin levels have been associated with risks to the fetus.

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Health Benefits Of Black Tea

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Tea is one of the much-loved drinks or beverages in the world.  The scientific name of the plant from which black tea is produced is Camellia sinensis.

While in the processing stage, black tea is fermented and oxidized, which gives it the unique color, flavor. In contrast, green tea and white tea are not fermented.
The health benefits of black tea include its impacts on high cholesterol, diarrhoea, tooth decay, low-concentration levels, and digestive problems. It is also beneficial for improving blood circulation and treating high blood pressure and asthma.

health benefits of black tea

Listed below are 10 health benefits of having a cup or two of black tea on a regular basis.

  •  Dental Health: Black tea diminishes plaque formation along with limits bacteria growth that promotes the formation of cavities and tooth decays. Polyphenols found in black tea kill cavity-causing bacteria prevent the growth of bacterial enzymes that form the sticky-like material that holds plaque to our teeth.

 

  • A Better Heart: The properties of black tea have been found to enhance heart health, especially due to the flavones present in it. Individuals who consume 3 cups of tea per day had a lower risk of a stroke. Moreover, black tea is also related to reduced myocardial infarction, ischemia, and cardiovascular mortality.

 

  • Cancer Prevention: The existence of theaflavins in black tea eliminates abnormal cells in the body before they lead to any major damage or change into cancerous cells. It has been indicated that women who drink black tea regularly have a lower chance of ovarian cancer.

 

  • Healthier Bones: It has been recommended that frequent tea drinkers have much better bones and reduced chances of developing arthritis due to the phytochemicals found in black tea.

health benefits of black tea

 

  • Lower Risk of Diabetes: It was observed that people that had been consuming black tea on a long-term basis on a moderate level i.e., 1-2 cups a day had a 70% lower chance of having or developing diabetes.

 

  • Stress Relief: Black tea has also been shown to cut down levels of the stress hormone cortisol when consumed in normal amounts on a regular basis. The amino acid L-theanine identified in black tea can help you relax and concentrate better.

 

  • Better Immune System: Black tea has alkylamine antigens that support our immune system. In addition, it also has tannins that have the ability to fight viruses and therefore keep us protected from influenza, stomach flu and other such commonly found viruses.

 

  • Better Digestive System: What’s more, tannins also have a therapeutic impact on gastric and intestinal diseases.

 

  • Enhanced Energy: Compared to other drinks that have a comparatively higher caffeine content, the low amounts found in black tea can help improve blood flow to the brain without over-stimulating the heart. It also stimulates the metabolism and respiratory system and even the heart and the kidneys.

 

  • Happiness Factor:  If a perfect cup of black tea helps make you smile and enables your heart to take pleasure a little, then what could be the harm?

These are some Health Benefits Of Black Tea which helps you a lot. white tea benefits

 

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Vegan Diet for Weight Loss

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Free from milk products, vegan diet also eliminates fish, meat, and eggs from your everyday diet. Basically, it includes fresh fruits, vegetables, beans and legumes, plant-based milk like soy milk and almond milk.

Apart from reducing weight, this diet consists of various health advantages. As going vegan helps in consuming less number of calories, you tend to lose a considerable amount of weight. Vegan foods are rich in protein, therefore it also keeps you full for a longer duration. If you want to lose weight quickly, you should consider having a vegan diet for weight loss.

vegan diet for weight loss

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It may look that when you follow a vegan diet, you are eradicating important nutrients from your diet plan. But if you properly select the right types of food, your body will get all the essential nutritional supplements. So here we have mentioned a few foods which you can eat for a healthy weight loss:

Seasonal fruits and vegetables are always advised, either you’re following a vegan diet or on a normal diet. Consuming fresh fruits and vegetables give you many health benefits.

vegan diet for weight loss

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Beans and Legumes are the healthy sources of protein and hence good for your weight loss. They also provide you complex carbs, fibre and are known to be a powerhouse of antioxidants.

vegan diet for weight loss

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Soy milk contains folate, vitamin B6, vitamin D, vitamin B 12, vitamin K and niacin. All these nutrients are great for maintaining a healthy weight.

vegan diet for weight loss

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Almond milk has the richness of calcium, potassium, zinc, magnesium, iron, and sodium. Having almond milk, when you’re on a weight loss journey, helps in acquiring your goal in a healthy way.

vegan diet for weight loss

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Tofu is a soybean product similar to cheese and provides you with essential nutrients. It is a great source of protein and contains vital amino acids. Also, tofu provides copper, zinc, magnesium, and vitamin B1.

vegan diet for weight loss

Some Vegan Diet for Weight Loss which will help you. The Factors You Can’t Reduce Weight or Weight loss

 

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Oats: An Excellent Source of Soluble Fibre

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Oats are a source of iron, manganese, zinc and vitamin E, niacin folate and other B vitamins. Generally, oats use as a breakfast cereal and in baking and can be included into many dishes, it can be added to burgers and fish cakes, also utilized to thicken soups and sauces or as a topping for fruit crumble. It has good effects on cholesterol, blood pressure and blood sugar.

 

  • Oats bran is large in beta-glucan, a soluble fibre that can help lower blood cholesterol levels, thus probably reducing the risk of heart attacks.

 

  • Regular intake of rolled oats may decrease the risk of heart disease in women in other ways than through cholesterol reduction.

 

  • It has a high satiety value, meaning they take a long time to digest and thus keep you feeling full longer.

 

  • It is believed that both the protein and fibre in oats contribute to this effect.

 

  • It can also help decrease blood pressure. The people who were having it showed a major decrease in blood pressure.

 

  • It also has been shown to decrease both sugar and insulin levels, an essential asset in controlling diabetes.

 

  • The fat-soluble fibre decreases after-meal blood sugar and insulin in both healthy people and people with diabetes.

 

  • On a weight for weight basis, It comprises a leading of protein, fat, vitamin E than other unfortified whole grains.

 

  • It also include powerful anti-oxidants with disease-battling properties.

 

  • It contains a unique blend of antioxidants, including the avenanthramides that prevent LDL cholesterol ‘the bad cholesterol’ from being converted to the oxidised form that damages atterties.

 

  • Oats can be found in several skin care products. Manufacturers of these products often list well ground it as “colloidal oatmeal.”

 

  • skin care positive aspects pertain only to oats applied to the skin, not those that are eaten.

 

 

 

 

 

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