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Which foods help to improve haemoglobin levels?

Q: What foods do I take in order to improve my haemoglobin levels?

A:Normally, the body concentration of iron is regulated carefully by cells in the proximal part of the small intestine, which change iron absorption to compensate body losses. Iron deficiency is caused by either reduced intake of oral iron or excessive loss of iron from the body. Iron-deficiency anaemia may be caused by consuming diets low in iron (iron is obtained from foods in our diet but only 1 mg of iron is absorbed for every 10 to 20 mg of iron ingested. A person unable to have a balanced iron-rich diet may suffer from some degree of iron-deficiency anaemia. Absorption of iron from food is influenced by multiple factors. One important factor is the form of the iron. Haeme iron, found in animal sources, is highly available for absorption in contrast to non-haeme iron found in vegetable sources. Vegetarians need more iron in their diets than non-vegetarians because the iron from plant foods is not as well absorbed as it is from animal foods. Vegetarians should choose several iron-rich plant foods daily. Grains, beans and lentils, vegetables (green-leafy ones, tomato, potato, green & red chillies etc), fruits, nuts and seeds are rich sources of non-haeme iron. The absorption of non-haeme iron can be improved when a source of haeme iron meat/fish/poultry is consumed in the same meal or iron absorption enhancing foods like fruits/fruit juices are consumed. But coffee/tea and calcium if consumed along with a meal impair iron absorption.

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