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Low haemoglobin levels due to iron deficiency anaemia can be corrected by including iron rich sources in your diet. Leafy vegetables like spinach (palak) and fenugreek leaves (methi). Asparagus (Shatwar) is also rich in iron.
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Grains like barley (jav), rice, semolina (sooji), bajra and maize (makai) can also be included. You could use combination of any of these sources to cook delicious iron rich recipes.
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If you’re a non-vegetarian, meat and fish are the best sources of iron for you.
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Beans and lentils like masoor daal, chole, moong daal, toor daal, urad daal, rajma apart from being good sources of iron also contain folic acid that help in production of red blood cells (RBCs) carrying hemoglobin.
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Munch on dried fruits such as almonds (badaam), dried peaches (anjeer) or raisins (manuka). They are rich in iron.
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Vitamin C rich foods help the body to absorb iron from foods. Low haemoglobin levels due to deficiency of Vitamin C can be corrected by eating fruits like guava (peru/amrud), kiwi, papaya, oranges, strawberries and grapefruit. You can enjoy them together by making a delicious fruit salad or a mixed fruit juice. Vitamin C rich vegetables include capsicum (Shimla mirch), broccoli (hara phool gobi), cabbage (Gobi), tomatoes and spinach (palak).
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If your haemoglobin count is low because your body is not producing sufficient red blood cells, then you could be deficient in folic acid, B complex vitamin that is required to make red blood cells. Sources of folic acid include lentils, dried beans, peas, Brussels sprouts (chota band gobi), banana, corn (makai), beets, pineapple and peanuts. (Note: If you are having more of Vitamin C sources then you’ll have to increase the intake of folic acid as well because Vitamin C causes excretion of folic acid from the body).
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People who get to know from their blood reports that their haemoglobin levels are low often want to know what could be the reason and how to get the levels back to normal. Depending on what caused your haemoglobin levels to lower, your doctor might prescribe you iron and vitamin supplements to improve the levels. But these supplements may take a longer time stabilize your haemoglobin, and you cannot take them forever. So, in the long run, these few dietary changes may help you to keep your haemoglobin levels healthy naturally.
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Another way is to add dried herbs to your diet which increase the absorption of iron. Especially, coriander (dhania), spearmint (pudina), basil (tulsi), chervil (chevil), dried parsley (sukhe ajamoda), bay leaf (tejpatta) may be helpful.
