If you have been diagnosed with Anaemia, you must immediately figure out how to increase hemoglobin. Low levels of Hemoglobin can affect you with fatigue, low functional capacity, and malnourishment. It is important to maintain the normal level of Haemoglobin in your body to help you lead an active and productive life.
Identifying the causes of low Hemoglobin and considering possible ways to increase your Hb level is a great investment in your body. So, why don’t we just start it today? Let’s explore how to increase Hemoglobin naturally and with support.
What is Hemoglobin? Why is it important for Health?
Do you know exactly what Hemoglobin is? Our red blood cells have a pivotal protein, which is called Hemoglobin. It is a biomolecular protein that bears the task of transporting oxygen to every nook and depth in your body. (Yes, the oxygen we inhale has a specific mechanism to serve us). This is why Hemoglobin is important.
The Hemoglobin collects oxygen from your lungs and carries it towards all the cells, tissues, and organs to ensure that your body functions in the way it must. Hence, low levels of Hemoglobin in the blood leads to a condition or perhaps a health issue referred to as Anemia.
Hemoglobin is also a critical factor needed for the production of red blood cells. Hence, Hemoglobin deficiency in your blood can result in severe exhaustion, and improper body functions. These may lead to instances of complications if left untreated.
Common Causes of Low Hb in Indian Adults and Children
Low Hb in Indian Adults and Children is observed very common. Also, it is a common cause of malnourishment in India, which affects both children and adults. In every health survey conducted in India, you would find that a big percentage of our population is Anaemic, which is resulting from levels of Hb. This is worrisome especially because Anaemia in pregnancy and early childhood can be even fatal. Hence, it is paramount to increase Hemoglobin in your body.
- Iron and Nutritional Deficiencies
Have you wondered about what is the relationship between Hemoglobin and Iron? Hb is primarily protein and iron. So, iron intake ensures that more red blood cells are produced and boosts the level of hemoglobin. This is why most often you come across iron supplements for Hemoglobin.
Iron deficiency or the absence of a sufficient amount of iron in the blood is the prominently observed cause of Anaemia in Indian adults and children. This majorly comes because of an unbalanced diet, having less amount of iron content and other minerals required to ensure iron absorption.
In addition to iron, low Hb levels can also be a result of a deficiency in Vitamin B12, Vitamin C, and Folate. The combined deficiency of Vitamin B12 and Folate leads to a particular type of anemia which is commonly addressed as megaloblastic anemia.
Sometimes your blood has sufficient levels of iron but you can still show the symptoms of Anaemia. Generally, people doubt at this point that they have been hit with iron deficiency and Anemia. This is because the present quantity of iron is not absorbed efficiently. Vitamin C is necessary for the absorption of iron and ignoring its consumption can mean that it can cause low levels of Haemoglobin that should have been present otherwise.
- Menstrual Bleeding
Anemia can easily be affected by fluctuations in your menstrual cycle, such as heavy bleeding or prolonged periods of bleeding. This is why low Hb during periods is a common concern among Indian women and girls. Loss of excess amount of blood at this period must be hence compensated with higher levels of iron consumption to avoid severe anaemic issues. We will be discussing suggested food in one of our upcoming sections.
- Internal Bleeding
Severe loss of blood such as the symptoms associated with health conditions of hemorrhoids, internal injuries, various types of ulcers, and even cancers. When such symptoms of excess bleeding take place, a significant volume of blood is lost to immediately trigger the condition of Anemia. Thus, it is very critical in these conditions to quickly increase Hemoglobin level.
- Genetic Conditions
Not all types of Anemia are acquired or generated by our health habits. It can appear with evidently low levels of Hemoglobin. There are inherited variations of anemia, genetically transferred such as the Sickle Cell Disease and Thalassemia. These types of Anemia are beyond our capacity to look at from the point of low levels of Hb. These variations require prolonged treatment and regular attention. Though it can be controlled, permanent cure is not assured for these types of Anemia. These require serious medical attention and, how to increase Hemoglobin level is not the only criteria of treatment adopted by doctors.
- Chronic Diseases
Chronic diseases long-term illnesses like tuberculosis malaria, and chronic bacterial and viral infections contribute to prevailing anemia. Here, quick ways to increase Hemoglobin is a treatment almost every day. A familiar example of a chronic disease that messes up the Hb level is- kidney disorders. A hormone called erythropoietin is usually released by a healthy kidney. It is a hormone that stimulates the production of red blood cells. So, in these cases, a good idea is to naturally improve Hemoglobin quickly.
10 Natural Foods to Increase Hemoglobin Quickly
It is possible to increase hemoglobin levels naturally by taking care of your diet. Here is a list of natural foods that can boost the production and absorption of hemoglobin quickly. When you plan your diet, try to include these 10 natural foods to increase hemoglobin quickly.
- Spinach: The varieties of spinach (locally called ‘palak’ or ‘keerai) ‘ are rich in iron and folate. Including the different and colourful varieties of spinach in your diet is highly recommended to increase your Hb level.
- Pomegranate: Pomegranates not only have iron but also a good quantity of vitamin A. Importantly they are rich in antioxidants. This combination of vitamins, iron, and antioxidants helps you to recover from low Hb.
- Dates: Dates are a popular choice across the world for tackling iron deficiency. It is great in value when combined with other iron-rich ingredients such as nuts or seeds to prepare your nutritional recipes. This is a long winning food on the list of 10 natural foods to increase Hemoglobin quickly.
- Beetroot: A good quantity of beetroot, such as beetroot juices is an excellent way to recover from Hemoglobin deficiency, particularly caused by the loss of blood from the body.
- Liver: In the non-vegetarian option, poultry liver is a magic food that can quickly, quickly increase the hemoglobin level. It is rich in both iron and vitamin B12.
- Apple: Though we are less aware of its importance, apples are a good source of iron. The convenience of consuming an Apple has made them a regular component in an anti-anemic diet. This is a convenient natural food to increase the level of Hemoglobin,
- Carrot: Carrots have a holistic approach to improving the quality of our blood. It is due to the presence of iron, Vitamin A, and other vital nutrients immediately related to producing good blood. This multitude of contributions make carrots a super natural food to increase the level of hemoglobin in your body.
- Sesame Seeds: Recipes with sesame seeds such as the sesame snack balls have been a go-to remedy for malnourishment, traditionally. The high quantity of iron along with calcium and magnesium makes sesame seeds a powerful natural food to combat iron-deficient anemia.
- Pumpkin Seeds: Though unpopular in our diet, the pumpkin seeds are a powerful source of nutrients. They are dense with iron, magnesium, and zinc. These elements are also found in the iron supplements for Anemia.
- Lentils: For healthy levels of Hemoglobin, lentils are a suggested natural food. This plant-based source is wholesome with iron, protein, and folic acid.
Home Remedies for Anaemia- Treatment that works
- The ABC Juice
This is the trend that you see about ABC Juice. Apple, Beetroot, and Carrots (ABC) are combined to prepare a juice very efficiently for increasing Hemoglobin level and maintaining good blood health. Alternatively, you can make juice only with Carrots and Beetroots if it doesn’t find your taste buds well.
- Herbal Tea made Iron-Friendly.
Local but unpopular herbs like dandelion are a good source of iron. Drinking herbal tea made at home with these ingredients can help with anemia.
- Amla – The Indian Gooseberry
Amla does not have iron content but it is overloaded with Vitamin C. Hence, it can boost iron absorption in the body which is a fundamental factor in treating anemia. The intake of amla is a traditionally proven method on how to increase Hemoglobin naturally. You can consume amla as fresh, powdered, or dipped in honey.
- Blackstrap Molasses (Sheera/Kakavi/ Raab)
Due to its richness in iron and folate, a spoonful of blackstrap Molasses in warm water or milk can help improve one’s absorption of iron in the body. This increased iron absorption makes sure that it directly increases the level of Hemoglobin in your blood. They are locally called by alternate names such as Sheera, Kakavi or Raab.
- Iron Supplements
It is not a natural remedy but some mild nutrition deficiency can be treated by consuming iron supplements for Anemia, that are suggested by a dietician, doctor, or from your local health centre.
When to See a Doctor? Warning Signs of Anaemia
What are the Warning Signs of Anaemia? Anaemia does not shoot up in a day. However, it shows subtle symptoms from the beginning which gradually develops into a serious health condition. So, how do you know whether you have Anaemia?
A lot of us confuse tiredness, fatigue, and low energy levels with the stress of everyday life, long working hours, or a lack of quality sleep. Anemia in Indian children and adolescents shows up as issues with concentrating and poor performance in exam grades. Unfortunately, these symptoms of Anemia are read along the lines of learning disability wherein actually, the root cause is Anaemia. Hence, what happens when you have low Hb is often beyond our familiar concepts about Anaemia.
Such mild to moderate symptoms of Anaemia persist or worsen over time if left unaddressed. The symptoms should not be overlooked. It is because the warning signs of Anaemia when identified early are crucial for timely diagnosis, proper care and treatment. Some common signs are listed below.
- Prevalent fatigue or unusual tiredness: Feeling constantly tired and exhausted even when ensuring adequate rest is one of the popular early warning signs of Anemia. It may start slowly but gets evident and more noticeable as your anemia progresses.
- Pale eyes, pale skin colour or mucous membranes: An easily noticeable paleness, especially in the face, the inner lining of the eyelids, lips, gums, or the palms of the hands, is communicating your low levels of hemoglobin.
- Short breath or troublesome breathing: Difficulty catching your breath during routine activities that feel unusual. It could be at times such as climbing stairs, walking, or carrying light or heavy objects. These warning signs of Anaemia actually convey that your body is not getting enough oxygen.
- Quick and Rapid heartbeat: The heart may beat faster or irregularly which is clinically known as heart palpitations. It is done to compensate for the reduced oxygen-carrying capacity of the blood that has occurred due to the nutrient and iron deficiency. This is often felt as a vibratory or heavy-grinding sensation in the chest. This is a critical time when you should see a doctor for Anaemia.
- Headaches, Dizziness, or feeling light-headed: Due to the reduced blood flow to the brain, Anaemia can lead to events of dizziness especially when standing up quickly or after a particular physical activity. The reduced oxygen supply to the brain also causes Anaemia symptoms such frequent and unexplained headaches. Separately or combined there can be a feeling of ‘floating’ such as lightheadedness.
- Cold extremities: Feeling unusually cold, especially in the hands and feet, may indicate poor blood circulation that is caused by Anaemia.
- Brittle nails and hair loss: In some individuals, particularly teenage girls and women, anaemia can lead to dry, brittle nails and increased hair fall. These are due to the iron deficiency.
- Difficulty with concentration: Low oxygen levels in the brain can make it harder to focus on studying, working or even remembering things clearly. The compromised cognitive function and reduced working capacity are common symptoms of Anaemia that are most often ignored.
- Craving for weird non-food substances: This is a strange condition, known as pica. This is where individuals might crave non-food substances like ice, clay, or chalk. Please do not worry, this symptom is seen only in severe iron deficiency anemia. This is a rare but very serious symptom of Anaemia.
Why is Anaemia so common in India?
Have you ever thought why is anemia so common in India? In our country, Anaemia is widespread due to a mix of reasons such as lack of awareness, poverty, misinformed vegetarian diets and limited accessibility to care. All these factors are common Causes of Low Hb in Indian Adults and Children.
In the everyday diet, the iron intake may be limited and neglecting its importance leads to iron-deficiency anemia (the most common one in India). Women, particularly during pregnancy or due to heavy menstrual bleeding are also at increased risk. In such cases, iron deficiency and Anaemia can be dangerous. Children, adolescents, elderly individuals and chronic patients are some of the other vulnerable groups. While a vegetarian diet does not generally do any harm, your ignorance to include critical nutrients such as iron, magnesium, vitamin B12 and vitamin C may be harmful to your health. Hence, your vegetarian diet should be parallel to the list of natural foods to increase Haemoglobin quickly.
Indian Diet Plan for Improving Iron Levels in Blood
Are you looking for an Indian Diet Plan for Improving Iron Levels in Blood?
Surprisingly, in India, iron deficiency is mostly associated with dietary habits. It is surprising because iron-rich foods are actually accessible to our households and have always been prominent in our traditions and culture. It is actually ironical to see how we are missing out on food that are quick ways to increase Haemoglobin naturally.
While plant-based foods are healthy and nutritious, they contain the non-heme type of iron, which needs a little labor from your body to be effectively absorbed. However, with a few simple changes and good attention, you can have an Indian Diet Plan for Improving Iron Levels in Blood. One can opt for iron supplements in heightened cases such consumption of tablets needs medical supervision. In such ways, a typical Indian diet can be made more effective in your journey of how to increase Hemoglobin quickly.
Iron Supplements: Types, Benefits and Side Effects
When Anemia is moderate or severe, iron supplements are the easiest and most recommended treatment. This helps our blood cells restore and increase iron levels quickly as compared to relying on diet alone.
Common Types:
The common types of iron supplements that you may be prescribed are;
- Ferrous sulfate, fumarate, or gluconate – They are widely prescribed by doctors in India.
- Iron poly-maltose – It is a variation that is gentler on the stomach.
- IV iron – This is used in severe cases when oral supplements aren’t tolerated by one’s body.
Benefits:
- Improves hemoglobin quickly and efficiently without major complications.
- Reduces fatigue and dizziness usually after a week from starting supplements.
- Crucial and unavoidable during pregnancy or after any loss of blood.
Side Effects:
- Constipation, nausea, stomach ache, discolored urine and dark stools are commonly found.
- When consumed with tea, coffee, or dairy- your body assimilates excess iron.
- Careful watch for dosage, intervals, and periods of consumption is required. Any deviations from the doctor’s prescription can cause unexpected side effects that vary according to the person.
Vegetarian Sources of Iron for Better Blood Health
Many everyday Indian foods are naturally rich in iron. Hence, there are many options when you are considering Vegetarian Sources of Iron for Better Blood Health. Our traditional methods of food preparation like sprouting, soaking or fermentation can significantly support better iron absorption.
Iron-Rich Common Foods:
- Our own Legumes: Chana, rajma, masoor dal, soybeans.
- Greens and Leafy Vegetables: Palak, methi, drumstick leaves.
- Whole Grains and Millets: Bajra, ragi, red rice and jowar.
- Dry fruits: Dates, figs, raisins and dried amlas
- Nuts/seeds: Sesame seeds, pumpkin seeds, makhanas
- Dairy and alternatives: Fortified soy milk, Paneer/tofu, Almond milk
Please make it a point to include sources of vitamin C like lemon, oranges or tomatoes in all meals to ensure that the consumed iron is also efficiently absorbed. These are iron-rich common foods that you see dieticians recommending.
A Sample Menu for Our Home
Just providing you with a simple-sample iron-rich menu for your home.
- Breakfast: Ragi dosa with tomato chutney and fresh orange or amla juice
- Lunch: Rajma curry with red rice and salad with lemon dressing
- Snack: Handful of roasted peanuts and dates made as a Nutrimix.
- Dinner: Palak paneer sabji with Bajra roti and sprouted moong salad as a side.
Have fun as you mix and match the recipes for your iron-friendly diet! Be proud when you discover your own Indian Diet Plan for Improving Iron Levels in Blood. Wishing you a healthy diet ahead!