Iron is a key mineral the human body uses to make hemoglobin, a protein in the red blood cells that transports oxygen and nutrients throughout the body. It also helps remove carbon dioxide and works to improve physical growth, cellular function, neurological development and hormone production.
Low hemoglobin levels are one of the common causes of anemia, resulting in fatigue, weakness, dizziness and poor immune response. For those who are anaemic, iron supplements are often recommended; however, natural iron-rich drinks can play an incredible role in improving hemoglobin levels when taken on a regular basis.
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Take this two-minute read to discover 5 best drinks for improving hemoglobin levels, their nutrition, benefits and ways to add them into your meal regimen.
5 Drinks To Improve Hemoglobin Levels
Beetroot Juice
Beetroot is one of the best natural blood-boosting foods. Packed with iron and folate content, this juice supports red blood cell production, while vitamin C improves iron absorption. Furthermore, it also instantly boosts energy levels and promotes liver detoxification.
Nutritional Value
Rich in iron, folate (vitamin B 9), vitamin C, potassium and antioxidants (betalains).
Ways to Add
Fresh beetroot juice with lemon and mint.
Beetroot and carrot juice to boost nutrition.
Add ginger for better digestion and gut health.
Having this drink morning on an empty stomach for better nutrition absorption.
Pomegranate Juice
Pomegranate juice enhances iron absorption and promotes red blood cell production, thereby treating iron deficiency anemia. It also improves appetite, which is often reduced in anemic individuals, reduces fatigue and optimises overall heart health.
Also Read: Iron: Functions, Food Sources, Supplements, Deficiency and Toxicity
Nutritional Value
Loaded with iron, vitamin C, vitamin K and potent polyphenol antioxidants.
Ways to Add
Fresh pomegranate juice without sugar and milk.
Pomegranate and beetroot juice blend to boost nutrition.
Enjoy as a mid-morning drink.
Spinach and Green Vegetable Juice
Spinach blended with green leafy vegetables packs a good amount of non-heme iron and folate, essential for hemoglobin synthesis. It triggers immunity, eases fatigue and improves gut health.
Nutritional Content
Loaded with iron, folate, magnesium, vitamins A, C and chlorophyll.
Ways to Add
Spinach, apple and lemon smoothie.
Spinach and cucumber green juice.
Slightly blanching spinach helps to better absorption of nutrients and improve taste.
Add the zest of lemon juice to increase iron absorption.
Dates and Raisin Drink
Dates and raisins are highly valued traditional remedies for treating iron deficiency anemia. They help replenish iron stores and provide quick energy to combat fatigue and improve overall gut function.
Nutritional Content
Rich in iron, natural sugars, potassium, and magnesium
Ways to Add
Soak dates and raisins overnight, blend into a wholesome drink.
Have warm date water in the morning.
Amla (Indian Gooseberry) Juice
Though amla is not a rich source of iron, its high vitamin C content helps immensely improve iron absorption, making it a perfect drink for managing anemia. This drink helps to improve skin and hair health and builds a robust immune system.
Nutritional Content
Extremely rich in vitamin C, iron and antioxidants, polyphenols.
Ways to Add
Fresh amla juice with honey.
Amla and beetroot juice.
Diluted amla shot in the morning.
Effective Ways to Improve Hemoglobin Levels
Try to pair iron-rich drinks with vitamin C sources to enhance iron absorption.
Restrict intake of tea, coffee, or dairy products, within 1 hour of iron intake. Also never combine iron rich drinks with milk products.
Go for fresh natural products instead of packaged juices to reap maximum benefits.
Follow this consistently for at least 4–6 weeks for better results.
Most importantly, ensure to have wholesome and balanced meals and include foods like legumes, green vegetables and high-quality protein.
If you have been diagnosed with iron deficiency anemia, it’s important to get help from your healthcare provider. They may recommend iron supplements, iron infusion, or improve your iron intake from regular diet. Additionally, consuming natural drinks made from fresh iron-loaded foods like beetroot, pomegranate, spinach, dates, and amla can significantly help boost hemoglobin levels and manage anemia.
References:
https://www.ncbi.nlm.nih.gov/books/NBK540969/
https://www.sciencedirect.com/science/article/pii/S2161831325001875
Efficacy of Iron-Rich Snacks in Improving Iron Status Among Adolescent Girls (10‒19 Years): A Systematic Review Hope Masanja 1 2,Haikael D Martin 1,Theresia Jumbe 2, Wanjiku N Gichohi-Wainaina 3
https://www.foodscigroup.us/articles/JFSNT-11-155.php
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