Hemoglobin is a key protein used in red blood cells to transport oxygen in the body. At 30 years and older, most people, particularly women, can find that their hemoglobin will lower due to altered metabolism, way of life, and diet. Drowsiness, weakness, and even anemia follow because of a lack of hemoglobin if left uncorrected. Luckily, you can increase your hemoglobin levels naturally by implementing correct dietary and lifestyle modifications. Following are five tips that help increase your hemoglobin levels after 30.
Eat Iron-Rich Foods
Iron is the primary building block for hemoglobin production. Consuming iron-rich foods like lean red meat, chicken, and fish helps improve hemoglobin levels efficiently. For vegetarians, leafy greens like spinach, kale, and broccoli are excellent sources. Legumes, beans, and lentils are also high in iron. To boost absorption, pair these with vitamin C-rich foods like oranges, bell peppers, and strawberries, which enhance iron uptake in the body.
Increase Folate and Vitamin B12 Intake
Folate (Vitamin B9) and Vitamin B12 are crucial for the production of healthy red blood cells. A deficiency in either can lead to low hemoglobin levels. Folate can be found in foods like spinach, beans, avocados, and bananas. Vitamin B12 is primarily found in animal products like eggs, dairy, and fish. If you are vegetarian or vegan, consider fortified cereals or B12 supplements after consulting with your doctor.
Add Vitamin C-Rich Foods to Your Diet
Vitamin C significantly improves iron absorption, especially non-heme iron found in plant-based foods. Incorporating vitamin C-rich fruits and vegetables like oranges, lemons, kiwi, strawberries, and tomatoes into your meals can enhance iron absorption. For example, drinking a glass of fresh orange juice with your breakfast or adding lemon to your lentil soup can boost iron intake effectively.
Stay Hydrated and Avoid Iron Blockers
Proper hydration supports blood volume and healthy red blood cells, aiding in better oxygen transport. Along with drinking enough water, it is also important to avoid iron blockers such as excessive coffee, tea, and calcium supplements around mealtime. These beverages contain polyphenols and tannins that inhibit iron absorption, particularly non-heme iron from plant sources.
Exercise Regularly
Physical activity, particularly cardiovascular exercises like brisk walking, jogging, and swimming, stimulates the production of hemoglobin and red blood cells. Exercise increases the body’s demand for oxygen, prompting the body to produce more hemoglobin. Strength training also helps by building muscle, which naturally supports better blood circulation and oxygen transport. Aim for at least 30 minutes of exercise, 4–5 days a week to see noticeable improvements.
Eat Iron-Rich Foods
Iron is the primary building block for hemoglobin production. Consuming iron-rich foods like lean red meat, chicken, and fish helps improve hemoglobin levels efficiently. For vegetarians, leafy greens like spinach, kale, and broccoli are excellent sources. Legumes, beans, and lentils are also high in iron. To boost absorption, pair these with vitamin C-rich foods like oranges, bell peppers, and strawberries, which enhance iron uptake in the body.
Increase Folate and Vitamin B12 Intake
Folate (Vitamin B9) and Vitamin B12 are crucial for the production of healthy red blood cells. A deficiency in either can lead to low hemoglobin levels. Folate can be found in foods like spinach, beans, avocados, and bananas. Vitamin B12 is primarily found in animal products like eggs, dairy, and fish. If you are vegetarian or vegan, consider fortified cereals or B12 supplements after consulting with your doctor.
Add Vitamin C-Rich Foods to Your Diet
Vitamin C significantly improves iron absorption, especially non-heme iron found in plant-based foods. Incorporating vitamin C-rich fruits and vegetables like oranges, lemons, kiwi, strawberries, and tomatoes into your meals can enhance iron absorption. For example, drinking a glass of fresh orange juice with your breakfast or adding lemon to your lentil soup can boost iron intake effectively.
Stay Hydrated and Avoid Iron Blockers
Proper hydration supports blood volume and healthy red blood cells, aiding in better oxygen transport. Along with drinking enough water, it is also important to avoid iron blockers such as excessive coffee, tea, and calcium supplements around mealtime. These beverages contain polyphenols and tannins that inhibit iron absorption, particularly non-heme iron from plant sources.
Exercise Regularly
Physical activity, particularly cardiovascular exercises like brisk walking, jogging, and swimming, stimulates the production of hemoglobin and red blood cells. Exercise increases the body’s demand for oxygen, prompting the body to produce more hemoglobin. Strength training also helps by building muscle, which naturally supports better blood circulation and oxygen transport. Aim for at least 30 minutes of exercise, 4–5 days a week to see noticeable improvements.
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