Globally, as per the 2021 research by World Health Organisation, 47 per cent of children aged less than 5 years, 42 per cent of pregnant women, and 30 per cent of women of reproductive age are anaemic, and relatively little progress has been made in reducing prevalence since 1995.

 

When it comes to increasing iron levels, home remedies are no less  beneficial than popping colourful pills. Most of us must have seen Popeye stuffing his mouth with spinach for an instant boost of energy and he wasn't all wrong. We all know the most heard home remedies to increase the iron levels in the blood— be it spinach, beetroot or dry fruits. Yet, there are many superfoods in our Indian kitchen, which are not known to us for their excellent iron properties. Keep reading to know about the research backed food items to boost haemoglobin.

 

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Ambon Bananas

According to a 2020 study published by the Lincoln University, Malaysia, the average increase in haemoglobin levels before and after consuming ambon banana was 0.3857g/dl. The study also concluded that iron contained in bananas can be completely absorbed by the body. (100 per cent).

 

Ambon bananas contain 0.5mg of iron in each of 100g of bananas. The study suggests that consuming 2 bananas (approximately 100 grams) everyday can help overcome anaemia.

 

Millets

A 2021 study published in Frontiers showed millets as an excellent source of iron with potential for reducing iron deficiency and anaemia.

 

As per the study on average, there was a 13.2 per cent increase in haemoglobin levels relative to the baseline in individuals who received millet supplementation which is five times higher compared with only a 2.7 per cent increase in haemoglobin levels in the other group who did not receive millet supplementation and were consuming regular rice or wheat-based diet. The study also concluded that the best results were achieved with the use of pearl millets.

 

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Combination of Jaggery and Roasted Bengal Gram

This makes for the best evening munching snacks. The benefits of eating these two in combination weighs more than consuming both of these individually for many reasons. Both jaggery and roasted gram are packed with zinc, a mineral that is known to activate 300 enzymes in the body and boost immunity, as per research. Also, roasted bengal gram has 9.5 milligrams of iron per 100 grams.

 

Jaggery is a rich source of iron and has simple sugars in it. This helps provide the body with the necessary iron that it needs to maintain an optimum haemoglobin count. Roasted chana, on the other hand, is a rich source of protein and has a considerable amount of iron too. These two ingredients in combination not only help prevent anaemia and boost the haemoglobin count but also provide energy.

 

Combination of Raisins and Jaggery

A 2018 study published by the National Journal of Physiology, Pharmacy and Pharmacology evaluated the efficacy of jaggery and raisins as supplements in iron deficiency anaemia among medical undergraduate students in South India. The study found a significant increase in the Hb level (haemoglobin) and RBC count after 8 weeks of supplementation with jaggery and raisins among medical undergraduate students. There were also no side effects observed during the entire study period.

 

These natural sources of iron are not only effective but also easy to include in various meals and snacks. Whether added to oatmeal, yoghurt, or enjoyed on their own as a sweet treat, raisins and jaggery offer a tasty solution for addressing iron deficiency anaemia and promoting overall blood health.

 

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Black-Eyed Peas

While black-eyed peas might not make you dance, but the benefits they possess might. Black-eyed pea is very rich in iron and small servings of it can provide you with 26-29 per cent of the iron that the body requires as per the research.

 

Additionally, they are rich in other essential nutrients like protein, fibre, and folate. These versatile legumes can be incorporated into various dishes, such as soups, stews, salads, and even dips. They can also be cooked as a standalone side dish or used as a filling for tacos or burritos.

 

Moringa

As per research, moringa is said to provide 7 times more vitamin C than oranges, 10 times more vitamin A than carrots, 17 times more calcium than milk, 9 times more protein than yoghurt, 15 times more potassium than bananas and 25 times more iron than spinach.

 

Moringa leaves are loaded with ample amounts of iron, vitamins A, C and magnesium. A serving of these amazing leaves offers 28 mg of iron more than what is present in spinach. Regular addition of moringa leaves are well-known to improve the haemoglobin level and red blood cells count.

 

To incorporate it into your meals, take about 20-25 moringa leaves, finely chop and make a paste, add a teaspoon of jaggery powder and blend well. Have this churna along with breakfast to improve your iron levels.

 

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Pumpkin Seeds

Pumpkin seeds are packed with essential minerals like phosphorus, magnesium, manganese, copper, iron, and zinc. A 2007 study found that they can significantly boost iron and haemoglobin levels in young children, teens, and women of reproductive age. So, adding pumpkin seeds to your diet could help improve your blood health!

 

Pumpkin seeds are easy to play with. You can sprinkle them on top of salads, yoghurt, or oatmeal for added crunch and nutrition. They also make a delicious addition to homemade granola or trail mix. If you are a smoothie lover, do not hesitate to throw it in your smoothies before blending.

 

Supplements Hindering The Absorption of Iron

Are you consuming what is required to keep up with the iron and still not getting the results? It could be because of the poor absorption of what you are consuming. They are many supplements that are anti-nutrients to each other and should not be taken together at the same time as they hinder the absorption of other supplements and nutrients. Calcium and phytic acid are the most commonly known anti-nutrients of iron.

 

The presence of calcium, whether from supplements or dietary sources, can impede the absorption of iron in your body. However, it's crucial not to completely eliminate calcium as it is an essential nutrient. Instead, opt to avoid calcium supplements and aim to consume calcium-rich foods at different times than when you take your iron supplements.

 

Apart from this, according to a 2019 study published by the International Journal of Science and Healthcare Research, frequent tea consumption was significantly associated with an increased risk of iron deficiency and anaemia.

 

Phytic acid can also hinder the absorption of iron in your body, especially if you're not consuming meat. However, its effect is only noticeable during a single meal and doesn't extend throughout the day. If you're not consuming meat, it's best to avoid pairing iron-rich foods with those high in phytic acid, such as walnuts, Brazil nuts, and sesame seeds. Keep in mind that, like calcium, phytic acid is an essential nutrient that shouldn’t be completely removed from your diet.

 

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Incorporating these foods into your diet can support healthy blood production and overall well-being. Whether enjoyed in traditional recipes or modern interpretations, Indian foods provide a tasty and wholesome way to enhance haemoglobin levels and promote optimal health.