Iron is a mineral that’s essential for making healthy red blood cells and hemoglobin. A low hemoglobin level is referred to as anemia or low red blood count. There are many reasons (causes) for anemia.
Some of the more common causes of anemia are: loss of blood, nutritional deficiency (iron, vitamin B12, folate), bone marrow problems (replacement of bone marrow by cancer).Anemia can affect many systems in the body and produce a variety of symptoms and signs that affect health including: dizziness, weakness, pallor, headache, cold hands and feet, numbness, and low body temperature.
There are several ways to increase hemoglobin levels. The underlying causes of low hemoglobin levels initially determines what method to use to increase hemoglobin levels.
Some of the ways to increase hemoglobin include: taking iron supplements and increasing the intake of iron-rich foods.
Individuals should not take iron supplements or other treatments for low hemoglobin levels without first discussing such treatments with their physician as side effects from these treatments and/or excess iron intake may cause additional problems.
Increasing your intake of iron will help your body make more hemoglobin.Increase your intake of vitamin C because it helps your body absorb iron. Adding fruit to your daily diet is a simple way to get more of this key vitamin. Nutritious vegetable sources of vitamin C include bell peppers, tomatoes, broccoli, potatoes and leafy greens.
One type of anemia is called vitamin-deficient anemia, and it occurs when you have low levels of vitamin B-12 and folate, according to the American Society of Hematology.
The following are the top 15 superfoods that will help you to get rid of anemia:
1.Spinach- a very popular rich source of calcium, Vitamins A, B9, E and C, iron, fiber and beta carotene. It will help in improving the overall health of your body. It is found out that half a cup of boiled spinach contains 3.2 mg of iron and this accounts for about 20 percent of the iron requirement for a woman’s body.
2.Beetroot- is known to be very effective in fighting anemia. It is a vegetable that is filled with iron content. Adding beet-root in any form in your daily diet will help to easily fight anemia. Beetroot can be mixed with other leafy vegetables as well as carrot, capsicum, tomatoes to make a good salad. You can prepare a glass of beetroot juice in a juicer.
3.Red Meat-There is rich iron content in lamb, beef and other red meats. The heart, kidneys, and the liver of the red meats contain high quantities of iron. It is also a great source of Vitamin B12. 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.
Make sure that you consume red meat at least two to three times a week to fight anemia.
4.Peanut butter is a rich source of iron. Two tablespoons of peanut butter contain 0.6 mg of iron.
5.Eggs are a rich source of proteins and contain a lot of antioxidants that will help in stocking up vitamins in the body when you are suffering from anemia. A large egg contains 1 mg of iron.
6.One of the popular fruits that contain a rich source of iron and Vitamin C is pomegranates. It helps in improving the blood flow in your body and is also very effective in treating anemic symptoms like weakness, dizziness, exhaustion and even loss of hearing.
7.Whole Grain Bread-A slice of whole grain bread is said to contain about six percent of the daily iron required for the body. The whole grains in the bread contain phytic acid that has the potential to inhibit iron in the body.
8.Nuts are a great source of iron and will help you to easily boost the iron levels in your body. Pistachio nuts are the best source of iron as it contains 15 mg of iron in 100 grams of nuts. If you are a vegan or 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.
9.Seafood-Fish will also help in preventing anemia as it contains iron. Some of the popular fatty fishes like salmon, tuna as well as sea foods like mussels and oysters are rich in iron. The pacific oysters contain 7.2 mg of iron per 100-gram servings. Seafood, such as clam, oyster, and caviar, can provide more than your daily requirement of iron and vitamin B12.
10.Honey is very good for the entire body. It contains a good amount of iron. You will get about 0.42 mg of iron in 100 grams of honey. Moreover, honey also contains copper and magnesium that will help in increasing the hemoglobin in your body.
11.Peaches, raisins and prunes are found to be a rich source of iron. In fact, dried peaches contain 6 mg of iron per 100 grams.
12.Persimmons-These orange fruits are a reliable source of iron, vitamin C, antioxidants, and several other nutrients.
13.Apple and dates are also known to help in boosting iron levels in the body.
Apple contains 0.12 mg of iron per 100 grams. Dates also contain high quantities of iron and are very useful to fight anemia.
14.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.
15.Broccoli-This distant and tastier cousin of cauliflower contains around 2.7 milligrams of iron per 100 grams. Apart from this, broccoli also contains other essential nutrients, such as magnesium and vitamins A and C.