low hemoglobin food and diet

8/6/2019 Low Hemoglobin Food and Diet

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Low Hemoglobin Food and Diet

- A liberal intake of iron rich foods will immediately check iron deficiency anemia. Initially, tomake up for the deficit, iron supplements are advised. But gradually, taper the dependence. Good

sources of iron are- whole wheat, brown rice, green leafy vegetable (spinach, broccoli. Cabbage,

fenugreek, lettuce), beet, cherries, tomatoes, dates, figs.

- Consumption of iron alone will not help. The low hemoglobin diet must also comprise ofadequate protein. Milk and its products, egg, organ meat and soy are the best sources.

- When taking iron foods/ a supplement, always take vitamin C alongside. This facilitates the

absorption of iron.

- Vitamin B should also be taken liberally forincreasing hemoglobin level. Sources wholecereals, fruits and vegetables and milk.

- Beet is the ideal food, which stimulates haemoglobin production. It regenerates RBCproduction and speedily fights the symptoms of anemia.

- Anulom-vilom, a breathing technique (PRANAYAMA), should be done, religiously

everyday. It purifies the body; throwing out toxins, improve bodys resistance and helps innormal vesicular breathing.

Best Answer - Chosen by Voters

beef: steak, liver, ground spinach

potatoes with skinwhite riceapricots, dried whole wheat bread

clamseggs

broccoli

also, drink orange juice when you eat these foods, it enhances the effect.

Iron Rich Foods For Pregnant Women

A pregnant woman needs more iron because of her baby's rapid development. So she should

include foods containing iron in her daily diet. Her doctor may advise her to add a dailysupplement of 30 to 50 mg of iron when you enter 20th week of pregnancy, to avoid iron

deficiency related anemia. The iron supplement should be taken with a vitamin C source such asorange or tomato juice to increase its absorption by the body.


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You can chose the foods from the above list. Your diet may include cooked dried beans, oatbran, soybean, barley, pumpkin seeds, dry fruits such as apricots, peaches, prunes, raisin;

vegetables such as artichokes and spinach, seaweed, blackstrap molasses and heme iron fromanimal foods such as beef, lean buffalo meat, duck, sardines, cooked clams, shrimp and oyster .


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Iron Rich Foods - Foods High in Iron Content

Red MeatRed meat is a rich source of iron. Beef, sheep meat, duck, goose and horses are considered as

sources of red meat, which are iron rich foods. To make your kids, try out some tasty and easy

meatloaf recipes.

Beet RootBeetroot has high level of iron content. This helps in reactivating and regenerating the red bloodcells.

SpinachIts not just meant for Popeye, but for all his fans. Spinach, the generously green plant is one ofthe popular iron foods. In a serving of 180g of spinach, body gets 6.43mg of iron.

Broccoli

Broccoli, similar in structure to cauliflower is high in iron. The iron rich vegetable can be boiledand with a little sprinkle of salt, Broccoli will be ready for the table.

Almonds

Almonds, the exquisite nuts of Middle East are iron rich foods. An ounce of almonds in dailydiet, will give you 6% of daily iron requirement.

DatesDates are dry fruits which foods with high iron content. They also provide the body withessential nutrients and thus are supposed to have multiple health benefits.

FenugreekFenugreek, native of Indian land, is used both as a herb and spice. This vegetable is one of theimportant iron rich foods. The natural source of iron is good for building hemoglobin and for

long term health benefits.

AsparagusAsparagus belongs to the plant family and has over 300 species. 'Asparagus officinalis' is the

edible asparagus, and is considered to be high iron food item. Forhealthy eating tryincorporating asparagus soup or asparagus salad in your daily meal.

Romaine LettuceThis high in iron food, can be eaten raw. It also provides Vitamin C, K and A to the body. Fordelicious preparations use it in salads and sandwiches.

Swiss ChardSwiss Chard is has innumerable health benefits. Swiss chard is recommended as improve theintake of iron for those suffering with iron deficiency and even to those who want to prevent

one!


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Kale CabbageKale is an excellent source of iron. Kale cabbage is an ultimate source of iron. You can fry it or

boil it, the vegetable is sure to give you your daily dose of iron.

Corn

Corn helps in reducing iron deficiency. The rich in iron food is easy to cook and healthy to eat.Spinach and corn combination is lovely and a hit among kids, try it out for dinner tonight!

PotatoesEverybody loves potatoes! Potatoes are iron absorption enhancers and baked potatoes with skin

are foods with high iron content. So have them for breakfast, lunch or dinner, potatoes rule theroost! Experiment with thepotato recipes for discovering interesting flavors.

ClamsClams are shellfish and foods with high in iron content. They are freshwater and marine waterseafood. They are extremely easy to cook and are found in the coastal cuisines.

OystersOysters are iron rich foods. This type of shellfishes have contain, magnesium, zinc, calcium andcopper.

RaisinsRaisins are a good source of iron for those who are suffering from anemia. Raisins also act asantioxidants, which are important for protection of cells. The high iron food tastes the best with

chocolates, if that's an incentive!

FigFigs are foods high in iron. The fruit can also be consumed as laxative and is an delicious

substitute for sweets. The native of western Asia, fig can be cooked or eaten raw.

CarrotsThe benefits of carrots are immeasurable. The beautiful color of the carrot is tempting enough to

include it in your diet. You can make salads, juices or even eat raw.

BreadWhole wheat breads are iron rich foods and are thus recommended for improving iron intake.

Whole wheat breads also provides the body with carbohydrates and fiber.

WatermelonWatermelon is the 'iron fruit'. Its sweet taste is awaited by many in all round the year. The fruit

rehydrates the body and provides the essential richness of iron.

TomatoThe rich red color of tomatoes in a good enough indicator that tomatoes are high in iron. 8

ounces of tomato juice in food preparation provides the body with 1 mg of iron. Tomato recipesalso add to the nutritional value of the meal.


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Sunflower Seeds

Sunflower seeds are iron rich foods. A 1/4th cup of sunflower seeds gives the body 1.2 mg ofiron.

ApricotsDried apricots if given to anemic people, the iron content in the body will improve steadily. Thefruit is easy to digest and nutrients like vitamin A and vitamin C.

LentilsLentils are native of India and are foods high in iron. They are a part of Indian square meal andare eaten to avert iron deficiency. Other than that they have essential amino acids.

Green PeasGreen peas are also foods high in iron content. They help in blood cell formation and function,and thus help in preventing anemia.

SoybeansSoybeans are a rich source of iron. Having cup gives you 6.5mg of iron dosage.

TunaTuna sandwiches are yummiest snacks. You can use tuna in salads, grill it or roast it. The fish is

simply a gourmet's delight and high iron food.

AlfalfaAlfalfa is a herb and has many nutrients. The herb has a high content of iron. Having 1 cup of of

herb can give you .32 mg of iron.

BarleyBarley is a clear king of all nutrients. Its a must in the regular diet. The cereal not only has iron

but is rich with copper, magnesium, selenium and zinc.

ChickpeasChickpeas are mandatory forhealthy living as they are a good source of iron. Having 200g of

chickpeas will provide the body with 6.2mg of iron.

Bran FlakesBran Flakes is what we start our day with. Right from kids to adults have bran flakes as the first

meal of the day. The iron rich foods are easily available and in variety of flavors. Eating 45g ofbran flakes give 5.3mg of iron.

MuseliMuseli is a nutritional supplement, and thus prescribed by gym instructors. They are toasted oatsand can be eaten with milk. 60 g of museli in breakfast gives the body 2.76mg of iron.

Tofu


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Tofu, a cheese like food content is high in iron. Having 4 ounces of tofu will give you 6mg ofiron. Tofu can be fried, added to salads and even to curries.

Green beans

Green beans are a rich source of iron and can be eaten fresh. Frozen green beans have a longer

shelf-life and can be used all round the year. Fresh green bean recipes are mouthwatering treatsfor one and all.

CashewsCashews are edible nuts and a very good source of iron. Having cup of nuts gives the body

2.1mg of iron. Cashews are ground into pastes so that they can be used to make delectablecurries.

Soy yogurtSoy yogurt has a trace of iron. However, its a good substitute for buffalo milk. Having 6 ouncesof soy yogurt gives the body 1.1mg of iron. Soy products are wonderful in taste and healthy as

they are less calorific.

MilletMillet is a cereal crop of Asia. Popularly known asBajri orJowarin India, the crop tops the list

of iron rich foods. Having one cup of millet gives the body 1.1mg of iron.

Sesame SeedsSesame seeds are edible seeds, often used as a spice in Indian food. Commonly known as tilin

Maharashtra, it adds to the flavor and improves the nutritional value of the food by increasing theiron content. 2 tsbp of sesame seeds give 1mg of iron.

Finger Millet or RagiFinger Millet or Ragi is fantastic source of iron. Mostly consumed in western and southern partsof India, Ragi ornachni is cooked as bhakri, kind of a flat bread, as kheer, a sweet porridge and

ladu, a sweet ball like preparation.

SproutsSprouts are Kala Chana, alfalfa, moongand barley. These seeds are juicy and add to the taste of

salad or any curry preparation. They high in iron content and can be boiled too.

Lima BeansLima beans is ideal for anemia sufferers. It replenishes the iron content in the body with iron,

bringing back the energy levels. Lima beans are also excellent for person dealing with diabetes.

Pork RoastPork Roast is generous source of iron should be included as a part of diet to prevent anemia.

Having 3 ounces of it gives the body 2.7mg of iron.

Kidney BeansKidney beans orrajmah is a vegetarian's delight. The beans are make extremely tempting


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curries. An icon of Punjabi dhabas, rajmah's red color is enough to talk about its high iron levels.

EggEgg yolks are important sources of iron and are very important part of the diet. If you are fitness

conscious don't completely avoid yolks, because then you'd be missing out on the iron.

Importance of IronIron is an integral mineral of our body. Paucity of green vegetables, red meat, cereals and grains

results in iron deficiency. The above listed food items are iron rich foods. They must be includedin diet for their high iron content. This list of iron rich foods will give the required iron to the

body, but the body should be able to absorb iron too. The iron absorption is physiologicalmanipulation of iron stores in the body. Phytates, oxalates and phosphates are a deterrent to iron

absorption. Even the tannin in tea and fiber reduces iron absorption. An adult body stores about 1to 3 grams of iron. Everyday body loses 1mg of iron through shedding of cells. Especially

amongst women, the loss iron is seen at around 2mg during menstruation.

WHO believes that about 30% of the world's population may have iron deficiency anemia and80% may be iron deficient. Iron deficiency leads to low oxygen supply to tissues. As a result the

immune system does not develop, which makes the body vulnerable to diseases. Iron deficiencybegins gradually and has its root in poor dietary intake. The recommended level of iron can be

met through dietary intake, however, during pregnancy nutrient intake should be increased tomeet the fetus' needs.

Right Diet PlanThough iron deficiency is the biggest nutritional deficiency all over the world, it is important thatthe body gets all full nutrition through a square meal. Thus following a diet plan gives you a fair

idea of the nutrient intake. Abalanced diet should contain carbohydrates, proteins, fats, vitamins,mineral salts and fiber. Have whole wheat bread for carbohydrates, fish recipes or eggs for

proteins, rice or potato for fats and cereals for fiber.

Foods High in Iron - List of Iron Rich FoodsTo maintain daily iron intake make sure the meal consists of iron rich foods. The foods items in

the above mentioned iron rich foods list are good enough for provide the body with sufficientquantity of dietary iron.

Breakfast

y Have a bowl of sprouts with lettuceLunch

y One serving of spinachy A curry like preparation of kidney beans or green beansy Flat bread made from finger millety An apple after lunch


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Between the Meals

y Asparagus soupy Cashewsy Almonds

Dinner

y One serving of fenugreeky A curry like preparation of sproutsy Flat bread made out of millety If watermelon or apple, whichever is available

Kids hate eating green leafy vegetables, which are iron rich foods. Their hate it justified as theirtaste buds are still in the nascent stage to adapt to the bitterness of high iron foods. However, if

they are prepared with some spices and used with some meat, iron deficiency won't be your

worry. May be Popeye, the Sailor Man can come to your rescue too!By Mukta Gaikwad

low hemoglobin food and diet

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