Being pregnant or not, you must have always heard your elders emphasizing how important it is to maintain a good Haemoglobin level. Haemoglobin is a protein that is found in RBCs, and they are responsible for carrying oxygen in the other part of your body. When you are pregnant, all the nutrition you consume is shared with your baby. In fact, first, the nutrients are transferred to the baby and remaining in your body. So, how to increase the haemoglobin level during pregnancy?
During pregnancy, blood volume in your body increases to 30-50%. It is necessary that you eat healthy and nutritious food in order to meet the increased haemoglobin level. The fact is, that baby grows at such a fast speed that one or the other time your haemoglobin level decreases. That is the reason, you should know ways to increase and keep your haemoglobin level stable.
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Ways to Increase Haemoglobin
1. Leafy Vegetables-
The green leafy vegetable is a perfect food that must be included in the pregnancy diet. It is necessary to maintain a good haemoglobin level during pregnancy. Green leafy vegetables are rich in iron content; they help in the formation of RBCs. They also provide other vitamins and essential nutrients for making pregnancy healthy.
Green Leafy Vegetable rich in Iron Content:
- Spinach
- Kale
- Coriander
- Mint
- Fenugreek
- Green Beans
- Broccoli
2. Dry Fruits and Nuts-
Dry fruits are very helpful when it comes to increasing the Haemoglobin level. Dates and Figs are loaded with Iron content. Other dry fruits which you can eat are Almonds, Raisins and Walnuts they also help to increase the haemoglobin level during pregnancy.
3. Pulses-
Pulses are one good choice to increase your iron and protein levels. It is considered one perfect and balanced diet for pregnant women. You can also add pulses in salad or soups for a different taste.
- Peas
- Lentils
- Beans
These are a good choice to eat. As they provide minerals, vitamins, fibre, protein and iron.
4. Fresh Fruits-
Well, who doesn’t love fresh fruits? Eating fruits like oranges and pomegranates helps to increase the haemoglobin level.
- Pomegranate is a fruit which is rich in iron content.
- Oranges are loaded with vitamin C, which help to boost the immune system.
- Kiwi, Peaches, Guavas, and Grapefruit are an excellent source of iron and also helps to increase Haemoglobin level.
5. Asparagus-
A perfect food that is rich in iron content. You can have Asparagus soup, it is very light and also easy to digest. Just to increase the iron content, you can add some sesame seeds to it.
6. Smoothie-
If you are unable to eat during your pregnancy, you can also drink smoothies made of Apples, Carrots and Beetroot. All these are rich in nutrients and also helps to increase the haemoglobin level.
7. Vegetables Rich in Folic Acid-
You might already be knowing how important it is to consume folic acid. Folic acid helps to make the pregnancy stable. It plays a very important role in haemoglobin production. A folic acid is a form of Vitamin B, which helps the RBCs to mature.
Sources of Folic Acid are:
- Peanuts
- Avocados
- Lettuce
- Rice
- Spinach
- Kidney Beans
- Beef
8. Seeds-
Yes, seeds like Pumpkin seeds, Almond seeds and Sunflower seeds are very nutritious and also rich in Haemoglobin. Consuming them helps to increase the haemoglobin level during pregnancy.
9. Increase in Vitamin C-
Vitamin C helps in the proper absorption of iron, thereby increasing the haemoglobin level in your body. It also helps to increase your immune system.
Sources for Vitamin C are:
- Kiwi fruit
- Tomato juice
- Potatoes
- Cauliflower
- Strawberries
- Green pepper
- Oranges
10. Avoid Iron Blockers-
If your haemoglobin level is low. Then you should avoid eating foods that can block your body’s ability to absorb iron. Some of the food which is iron blockers are:
- Tea
- Coffee
- Wine
- Beer
- Cola drinks
11. Exercise-
You might find it a little strange, as to how do workouts help to increase the Haemoglobin level. Performing moderate to high-intensity workouts, makes your body produce more haemoglobin in order to meet the oxygen requirement. The best way to cope up with this is to eat a balanced diet.
Normal Level of Haemoglobin in all Trimesters
The haemoglobin count is measured in gram per decilitre i.e. g/dl. For the First Trimester, your haemoglobin level should between 11.6- 13.9 g/dl. The second Trimester calls for 10.7- 14.8 g/dl. And the last i.e. Third Trimester the count should be between 9.5- 13 g/dl.
Symptoms of Low Haemoglobin Level.
If you are feeling the following symptoms that means you have a low haemoglobin level-
- Fatigue
- Muscle weakness
- Pale skin and gums
- Headaches
- Irregular Heartbeats
So, above are some of the ways through which you can increase haemoglobin levels in your body during pregnancy. Low level of haemoglobin can lead to anaemia and weakness during pregnancy. Therefore, it is very necessary to maintain a proper level of haemoglobin for a healthy pregnancy.
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