BLOOD :
* Your body has about 5.6 liters of blood.
* This 5.6 liters of blood circulates through the body three times every minute.
HAEMOGLOBIN :
Haemoglobin (Hb) is an iron-containing protein in blood cells that carries oxygen throughout the body.
The NORMAL LEVEL of haemoglobin in blood is 14-18 mg/dl for men and 12-16 mg/dl for women.
Low haemoglobin levels are due to Deficieny of below
*IRON
*Vitamin C
*Folic acid
*Vitamin B12
Ways to increase HAEMOGLOBIN LEVELS :
FOR IRON :
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Vegetables :
Leafy vegetables like spinach (palak) and fenugreek leaves (methi), beans and lentils like masoor daal, chole, moong daal, toor daal, urad daal, rajma. Asparagus (Shatwar)
and sesame seeds (til) are other good sources of iron.
Grains : Grains like barley (jav), rice, semolina (sooji), bajra and maize (makai) can also be included.
Dried Fruits : Dried fruits such as almonds (badaam), dried peaches or raisins (manuka).
Non-Veg : Meat and fish
FOR VITAMIN C : Vitamin C rich foods helps the body to absorb iron from foods.
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Fruits : guava (peru/amrud), kiwi, papaya, oranges, strawberries and grapefruit.
Vegetables : capsicum (Shimla mirch), broccoli (hara phool gobi), cabbage (Gobi), tomatoes and spinach (palak).
FOR FOLIC ACID :
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Fruits, Veg : lentils, dried beans, peas, Brussels sprouts (chota band gobi), banana, corn (makai), beets, pineapple and peanuts.
DON'TS :
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*If you are deficient in iron you should avoid having calcium rich foods like milk and cheese. They block the absorption of iron.
*Don’t drink too much of coffee, tea and alcohol either.
*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
