TOP 10 HEMOGLOBIN RICH FOODS

Hemoglobin is an extremely essential protein for the human body mainly as it carries the oxygen to different parts of the body. It is hence essential that we maintain its level in the body. And Iron is an important element that combines with the protein allowing it the potential to carry oxygen. Hemoglobin also plays an important role in maintaining healthy skin, hair and body. Iron supplements should be consumed if the hemoglobin levels are too low.

Signs of low hemoglobin include stomach upset, nausea, vomiting, diarrhoea, blood, fever and constipation. Low iron intake can also lead to anaemia.

Let us take a brief look at the hemoglobin food list.

Top Hemoglobin Rich Foods:

To make it very clear first hand. Hemoglobin is formed in the human body and when we say hemoglobin rich food, we are speaking of sources that provide all the elements necessary for hemoglobin formation.

1. Seafood:

Seafood is an excellent source of hemoglobin. Various varieties of seafood like tuna, clams, catfish, salmon, oysters and sardines are good sources of hemoglobin.

2. Meat:

Meat is the richest source of hemoglobin. Meat also contains vitamin B-12, which helps to maintain the normal iron level in the body. Red meat is the best source of hemoglobin.

3. Eggs:

Egg yolks are another very rich source of hemoglobin. Egg yolks are rich in iron and helps in the production of hemoglobin.

4. Dairy products:

Dairy product such as milk, buttermilk, paneer, curd and cheese are good sources of hemoglobin. Food items like egg and hamburger meat are also good sources of hemoglobin.

5. Legumes:

Legumes like chickpeas, dried beans, limas, pintos, kidney, navy or white beans contain good amount of iron. Pumpkins and squash seeds help to increase the hemoglobin level in the blood.

6. Vegetables:

Vegetables like beetroot and spinach, which is easily available in market, helps in the formation of hemoglobin. This helps to boost the level of blood count.

7. Fruits:

Fruits are another great source of iron. Fruits contain antioxidants, vitamins, minerals along with iron, which is very useful for the human body. The fruits rich in iron are watermelons, raisins, grapefruits, tomatoes, apples, bananas, oranges, strawberries and avocados.

8. Spices:

Spices like thyme, cumin seed, oregano, basil, cinnamon and sage are rich sources of iron. Therefore, don’t forget to include these spices in your diet.

9. Grains:

Breads, pasta and cereals are primary sources of iron. Grains like pearled barley, wheat flour, rice, long-grain brown rice, forfeited cereals and breads are also good sources of iron. Whole grains are the best sources of fiber as well.

10. Dried fruits:

Dried fruits like dried apricots, prunes, dates and raisins are excellent sources of haemoglobin. The high iron content in the dried fruit helps forming the red pigment in the blood.

11. Chocolate:

Here is a good news for chocolate lovers. Chocolates and cocoa powder can considerably increase the hemoglobin levels.

Facts about Hemoglobin:

• Avoid using too much of iron supplements.
• Excessive intake of iron can cause stomach upset, nausea, vomiting, diarrhea, blood, fever and constipation.
• Iron in high doses can lead to iron poisoning and toxin production in the body.
• Consume iron rich food during post menstrual period and pregnancy.
• Signs of low iron include extreme fatigue, weakness, shortness of breath, dizziness, irritability and headache, causing your hands and feet to feel cold, pale skin, brittle nails, high heartbeat, poor appetite and pica.
• Women have lower iron than men.
• Girls between the ages of 14-18 should consume at least 15 mg of iron daily.
• Iron helps to increase the body’s immune system.

Try to include iron rich foods in the diet to maintain a good level of hemoglobin. Hope you like the article. Don’t forget to leave us a comment.

10 HEALTH BENEFITS OF BITTER MELON/BITTER GOURD

Confused with the name? More commonly bitter gourd in hindi is known as “Karela”. This vegetable is called as Bitter Gourd, Bitter Melon and Bitter Squash in english. First thing that comes to my mind seeing it is the bitterness in the name. They are dark or light green in colour depending on the region where they are grown. Though they taste very bitter, they are filled with many beneficial antioxidants and essential vitamins.

Bitter melon can be consumed in various ways like drinking its juice, pickle or using them in recipes.

Let us quickly look at some of the most well known health benefits of Bitter Gourd:

1. Respiratory disorders:

Fresh pods are an excellent remedy for curing respiratory problems like asthma, cold. Cough, etc.

2. Liver tonic:

Drink one glass of Bitter Melon juice daily to heal liver problems. Keep consuming this continuously for a week to see results.

3. Immune system:

Boil bitter melon leaves or fruits in water and consume it every day to fight against infections. This also helps to build your immunity.

4. Acne:

Consuming Bitter Melon can help to get rid of acne, blemishes and deep skin infections.  Bitter melon is useful in treating blood disorders like blood boils, scabies, itching, psoriasis, ring-worm and other fungal diseases. The free radicals in it are also useful for anti ageing.

Consume juice of bitter melon mixed with lemon on an empty stomach daily for 6 months or till you get the required results.

5. Diabetes:

Bitter melon juice is the most common remedy to overcome type 2 diabetes. It has been a part of the chinese and Indian ancient medicine for a long time but only recent research has proven that it is no folk lore. Type 2 diabetes is caused partially due to the inability of a cell to absorb the sugar in the blood due to insufficient insulin or due development of resistance to insulin. In both cases, the cells are unable to absorb the sugar due to the ineffectiveness of insulin produced. The absorption of sugar occurs due to the activation of AMP-activated protein kinase in the cells. Bitter gourd activated these kinases due to which the absorption of sugar increases. And hence aids in bringing diabetes in control.

Green juice for diabetics: cucumbers, green apples, bitter melon, celery, ½ green capsicum (bell pepper). Bitter melon contains certain chemicals that are like insulin which help to reduce blood sugar levels.

6. Constipation:

Bitter melon helps in easy digestion as it contains fibre properties. The food is digested and waste is thrown out of the body which helps in curing indigestion and constipation problems.

7. Kidney and bladder:

Bitter melon helps to maintain healthy liver and bladder. It is also useful in curing kidney stones.

8. Heart disease:

Bitter melon is very good for the heart in many ways. They help to reduce the bad cholesterol levels which clog the arterial walls and thereby reduce the chances of heart attacks. Also it is known to lower blood sugar levels that help in maintaining good heart health.

 9. Cancer:

Bitter Melon can prevent cancer cells from multiplying.

10. Weight loss:

Bitter Melon contains antioxidants, which help to flush out your system. This improves your metabolism and digestive systems thus helping you lose weight quickly.The two other major factors that aid in weight loss is the calorie control and filling components. Calorie control happens as such because vegetables are low on calories which allows you to consume more quantities of them. Filling component in this vegetable is water. We know that water is a universal suppressant of hunger. And the pods of this vegetable contain on the whole 80-85% water.

Nutritional value of Bitter Melon:

Bitter Melon is high in vitamins A, B and C, flavonoids such as ß-carotene, α-carotene, lutein, iron, zinc, potassium, manganese and magnesium.

Some important tips:

1. Always wash Bitter Melon thoroughly under running water.

2. Use fresh Bitter Melon for best results.

3. Always choose bitter gourds that are fresh, bright, deep green in colour.

4. Don’t consume more than 2 bitter melons a day

4. The Bitter Melon leaves should be kept in a cool, dry, dark place. They stay fresh in refrigerator up to a week.

5. Marinade with salt to reduce bitterness.

6. Pregnant women should be careful while consuming this vegetable. The laxative component of the vegetable may lead to premature contraction, vaginal bleeding and miscarriages. Do consult your doctor once.