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WELLNESS / Power Up Your Hemoglobulin: Top Foods To Support Healthy Blood Cells.

Power Up Your Hemoglobulin: Top Foods To Support Healthy Blood Cells.

What is Haemoglobin?
Haemoglobin is a protein found in red blood cells that is responsible for carrying oxygen from the lungs to the rest of the body and returning carbon dioxide from the body to the lungs for exhalation. It is composed of four protein molecules (globulin chains) that are connected together. Each globulin chain contains an iron-containing heme group, which is essential for oxygen binding.

What are the Functions of Haemoglobin?
- Oxygen transport
- Carbon dioxide transport
- Buffering role

What is the Normal Haemoglobin Range?
The normal haemoglobin range can vary depending on age, sex, and overall health. Here are the typical ranges:
- Adult Men: 13.8 to 17.2 grams per deciliter (g/dL)
- Adult Women: 12.1 to 15.1 grams per deciliter (g/dL)
- Children: 11 to 16 grams per deciliter (g/dL), varying with age
- Newborns: 14 to 24 grams per deciliter (g/dL)

What are the Signs and Symptoms of Low Haemoglobin?
- Fast or irregular heartbeat
- Fatigue
- Frequent or unexplained bruising
- Shortness of breath
- Liver and kidney disease
- Pale skin and gums
- Muscle weakness
- Recurring headaches
- Dizziness
- Loss of appetite
- Anaemia in severe cases

Foods that can Improve Haemoglobin Levels Naturally
- Pomegranate: Rich in iron, vitamin C, and antioxidants, pomegranate can enhance haemoglobin levels and improve blood flow.
- Dates: Dates are packed with iron, vitamin B6, and magnesium, making them a great snack to boost haemoglobin levels.
- Beetroots: Beetroots are high in folate, iron, and vitamin C, which help in the production of red blood cells and improve haemoglobin levels.
- Legumes: Legumes such as lentils, chickpeas, and beans are excellent sources of iron, folate, and protein, supporting the increase of haemoglobin.
- Pumpkin seeds: Pumpkin seeds are a rich source of iron, zinc, and magnesium, essential for haemoglobin production.
- Watermelon: Watermelon contains iron and vitamin C, which help in the absorption of iron and boost haemoglobin levels.
- Moringa leaves: Moringa leaves are highly nutritious, containing iron, vitamin C, and other essential nutrients that support haemoglobin production.
- Raisins: Raisins are rich in iron, copper, and vitamins, which can help increase haemoglobin levels.
- Sesame seeds: Sesame seeds are an excellent source of iron, copper, and zinc, all of which are essential for haemoglobin synthesis.
- Spinach: Spinach is high in iron, vitamin C, and folate, making it a powerful food to boost haemoglobin levels.
- Lentils: Lentils are a great source of iron, protein, and folate, which are important for red blood cell production and maintaining healthy haemoglobin levels.
- Fortified cereals: Many cereals are fortified with iron and essential vitamins, making them a convenient way to boost haemoglobin levels.
- Fish: Fish, especially oily fish like salmon and mackerel, are rich in iron and vitamin B12, important for haemoglobin production.
- Nuts and seeds: Nuts and seeds, including almonds, walnuts, and chia seeds, are packed with iron, folate, and essential fatty acids that support healthy blood levels.
- Dark chocolate: Dark chocolate with high cocoa content is a good source of iron and antioxidants, which can help boost haemoglobin levels.
- Spirulina: Spirulina is a nutrient-dense algae rich in iron, protein, and vitamins, making it excellent for improving haemoglobin levels.
- Red meat: Red meat, such as beef and lamb, is a rich source of heme iron, which is easily absorbed by the body, enhancing haemoglobin levels.
- Eggs: Eggs provide a good amount of iron, protein, and vitamins, contributing to healthy haemoglobin levels.
- Citrus fruits: Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which enhances iron absorption and boosts haemoglobin levels.
- Chicken: Chicken, particularly dark meat, is a good source of heme iron and protein, supporting the production of haemoglobin.
- Green leafy vegetables: Green leafy vegetables such as kale, collard greens, and Swiss chard are rich in iron, folate, and vitamins, essential for haemoglobin synthesis.

Incorporating these powerhouse foods into your diet is a great step towards boosting your haemoglobin levels naturally and improving your overall health. However, if you are experiencing persistent symptoms of low haemoglobin or have underlying health conditions, it is essential to seek professional medical advice.