To maintain the healthy condition of the body, the two essential components are – a balanced diet and a proper regimen. A balanced diet includes carbohydrates, proteins, fats, minerals and vitamins as required by the body.
Any deficiency or improper dietary habits might lead to certain diseases. In today’s world, we are so busy with our work that most of us lack to have a healthy lifestyle.
These days we come across many cases registered in the hospitals with people suffering from either calcium deficiency or low haemoglobin levels. Most affected individuals are women and children but not limited to them.
Now let us know in detail about haemoglobin.
What is Hemoglobin?
Haemoglobin is a protein molecule present in the red blood cells which help in the transportation of oxygen from lungs to various cells and carbon dioxide from different cells to lungs. It is one of the most essential and important parts of your blood and day to day functioning.
The average value for haemoglobin content in the body varies in the following ways:
Females – 12-16 gm/dL
Males – 14-18gm/dL
Children – 11-13gm/dL
Newborn – 17-22gm/dL
*All values may vary slightly in certain laboratories
Functions of Haemoglobin
- The main function is in the transportation of oxygen and carbon dioxide.
- The colour of blood is due to haemoglobin present in the red blood cells.
- It acts as a buffer resisting the change in the pH levels. The normal pH level of blood is 7.4 (the same as the water you the drink from the filter).
- It also helps in the transportation of nutrients to various parts of the body.
The decrease in the levels of haemoglobin may lead to the condition called as “Anaemia”.
Symptoms of Low Haemoglobin
- General fatigue
- Pale skin and conjunctiva
- Shortness of breath
- Brittle nails
- Cold hands and feet
- Lack of Concentration
- No blood clotting
Now let us have a look at calcium levels, functions and low levels of it leading to set of symptoms.
What is Calcium?
It is one of the most abundant minerals in our body. It helps in the development and maintenance of strong bones and teeth.
Normal value of calcium in body varies from 8.5-10.2mg/dL
Functions of Calcium
- It stabilises blood pressure.
- It is one of the blood clotting factors.
- It contributes to the normal functioning of the brain.
- It facilitates the contraction of muscle cells.
- Normal growth and development of the body.
- Makes the Bones strong.
- Absorption of vitamin B12.
Symptoms of Calcium Deficiency
- Muscle spasms
- Brittle nails
- Easy fracture of bones
- Tingling and numbness in hands, feet, face.
Hemoglobin and Calcium deficiency is usually because of inadequate intake of nutrition and unhealthy diet.
How to Increase Haemoglobin and Calcium
Here we present you the 10 ways by which you can improve your haemoglobin and calcium levels naturally by consumption of a variety of foods easily available. The list contains some of the most effective veg foods that improve haemoglobin naturally and quickly.
Green Leafy Vegetables
Fresh green leafy vegetables are a rich source of both iron and calcium.
Dandelion greens have a bitter and tangy flavour rich in calcium and vitamin A. They can be taken in the form of salad.
Spinach has a sweet flavour rich in vitamins A, K, folate and iron. Spinach tastes great when taken raw in salads, steamed or sautéed.
Research suggests that certain nutrients in the green leafy vegetables may prevent cancer and enhance heart health.
Yoghurt is a product of milk and very rich in Calcium. Curd eaters will get a dose of animal protein as well as several other nutrients like calcium, vitamin B12, potassium and magnesium.
It also improves the active culture which may help the gut. Some of these active cultures may discourage vaginal infections too. So do have a cup of yoghurt a day!
Also note that since it is a product out of milk, it is not vegan-friendly, hence if you are a vegan, try the other foods mentioned in the list.
Jaggery is rich in many vital vitamins and minerals. It helps in increasing the total count of haemoglobin in the blood.
If you eat it with a piece of ginger, it will alleviate joint pain or even a glass of milk with jaggery every day to help strengthen bones, thus preventing bone and joint problems such as arthritis arising from calcium deficiency and lack of haemoglobin.
Dates are a good source of various vitamins and minerals. It is also a source of energy, fibre and sugar.
Essential minerals like calcium, iron, potassium, zinc can be found in dates. Dates improve bone health and strength, increase the haemoglobin levels in the people suffering from anaemia. It can also help in healthily gaining weight.
Beetroot is rich in potassium, magnesium, iron, vitamin A, C, B6. It can be eaten raw as a salad or cooked. Having it on a regular basis can result in various health benefits.
It can reduce stroke, heart attack and blood pressure. It can help the body utilise the calcium consumed in a proper way providing strength to bones and making them stronger.
Vitamin C Rich Foods
Citrus is most commonly thought of as a good source of vitamin C. It contains a list of essential nutrients, carbohydrates, potassium, and calcium.
Vitamin C can increase the absorption of nonheme iron (inorganic form found in plant foods). Consuming citrus fruits like Orange, Lemon Juice, Grapes and a lot more prevents anaemia and its consequences causing due to lack of haemoglobin.
The influence of nutrient intake on bone density is an area of current research. Vitamin C intake has been associated with bone mineral density and will help you with how to increase haemoglobin in a week.
Legumes are a rich source of protein, vitamins, minerals, antioxidants and dietary fibre.
Immature legumes often referred to as fresh legumes include all types of an edible pod, beans and peas.
Mature legumes are harvested from the seed in their fully developed, dried form. They are commonly known as dried beans and peas.
Black beans, kidney beans, lentils, soya beans, chickpeas and split peas are all mature legumes which will help you increase blood in the body.
Broccoli is another good source with over 80 grams of Calcium, vitamin B1, magnesium, omega 3 fatty acid, protein, zinc, calcium, iron.
This vegetable is a good source of It helps in preventing cancer, a potent antioxidant, improves bone health and prevents osteoporosis.
It is also helpful in the reduction of cholesterol and allergic reactions apart from increasing your haemoglobin.
Pomegranate is a good source of vitamins especially vitamin A, vitamin C, vitamin E as well as folic acid.
Healthy blood flow can be maintained in the body by the consumption of this fruit. It supplies iron to the blood reducing the symptoms of anaemia and improves your haemoglobin.
Pomegranates also help in reducing the illnesses of many forms including osteoarthritis and atherosclerosis. The damages caused due to thickening and hardening of arterial walls and in cartilage and joints can be cured by eating this fruit.
Watermelon is a refreshing fruit containing vitamin A, B6 and C and amino acids. It contains Lycopene a red pigment which gives it colour. Lycopene is linked with heart health, bone health and prostate cancer prevention.
With all these nutrients, it helps increase haemoglobin in blood quickly and efficiently. Also, Watermelon juice along with Beetroot and Pomegranate juice can be used to increase haemoglobin during pregnancy.
Some more foods to increase haemoglobin fast and effectively are
- Pumpkin Seeds
- Chia Seeds
- Sesame Seeds
- Dry Fruits
Over to You
The above food items can increase your haemoglobin and calcium naturally at home if consumed properly in your daily diet within 1 to 3 weeks.
Remember not to take any drugs or medicines who guarantee you an increase in calcium and haemoglobin but they won’t. These natural remedies to increase blood and haemoglobin in the body has been time tested and effective.
When these foods have taken on a regular basis under a proper proportion, it improves your haemoglobin as well as calcium levels in your body in the natural form. These foods to increase haemoglobin will work if you are a pregnant woman too. Many ask how to increase haemoglobin, and the query is now solved once and for all.