6 Delicious Ways to Improve Hemoglobin Count
A hint of one’s blood count, particularly the hemoglobin, dropping is consequential to one’s health. This can be a sign of anemia, an infection or bleeding.
While this can happen to anyone, women who are not keen on their iron intake are most especially vulnerable to blood-related illness. This is due to the fact that women lose blood during menstrual cycles and pregnancy. If not paired or corrected by appropriate diet, this blood loss will lead to blood-related illness.
Although the usual blood count bounces back after menstruation or pregnancy, some complications may arise that could cause delay of replenishment. But how does one regulate healthy hemoglobin levels? One does not have to look far to know that nature provides the answer.
Foods rich in iron content can boost one’s hemoglobin count. With red meat, one will fine heme iron or iron that is well absorbed by intestine. However, one should be careful in binge eating red meat as to avoid cardiovascular diseases that could result from overeating or higher fat content. Some types of red meat that are easily available in the market are beef and pork.
Liver and Other Organ Meats
Speaking of meat, the parts that are most nutritious are organs of meat. Popular organ meats include liver, kidneys, brain and heart, all of which contain a high amount of iron. Aside from iron, these kind of meats are also high in protein and rich in B-vitamins and choline.
Vegetables & Fruits
Philippines is fortunately abundant in natural resources. Many staple food crops that are easily grown even in home gardens provide great health benefits including iron. Some green vegetables rich in iron one can enjoy in the Philippines are Malunggay leaves, Kangkong leaves, Ampalaya, Alugbati and even Camote Tops.
Aside from iron, vitamin C and B should also be included in aiding red blood cell information. Some sources of these vitamins can be found in a number of fruits, the likes of which are usually citrus. Pineapple, mango, papaya and guava are among the common iron-rich fruits available in most Filipino communities.
Nuts, as small as they are, are actually filled with iron. Among the many varieties of nuts, pistachio nuts top the lis cantaining 14 mg per 100 g of iron, followed by various squash seeds, Other seeds that are included in the list are cashews, flaxseed, pine nuts, and hazelnuts.
However, bear in mind that as much as they are good for one’s health, nuts also contain iron inhibitors that reduce the body’s absorption of the iron.
Commonly found in Asian countries and enjoyed by vegetarians, this soy based food provides 3.6 mg of iron for every half-cup serving. Tofu provides 19% of the recommended daily intake for iron per serving and is also rich in protein and minerals. Aside from this, tofu also contains isoflavones that aids in improving heart health and relieve menopausal symptoms.
It is a no-brainer that dark chocolate, although indulgent as it may be, is nutritiously filled with antioxidants and even iron. An ounce of dark chocolate contains 3.3 mg of iron, which like tofu is 19% of the recommended daily intake for iron.
Iron is an important mineral that must be consumed regularly for maintaining one’s hemoglobin blood count. However, like everything else, when taken in excess, iron may be damaging to one’s health.