Eat Healthy & Stay Fit
Introduction to a healthy body:
A healthy body is the cornerstone of a fulfilling life. It involves balanced nutrition, regular exercise, sufficient sleep, emotional well-being, and positive lifestyle choices. Prioritizing these aspects promotes vitality and overall well-being.
What is Haemoglobin?
Haemoglobin is a protein in red blood cells that carries oxygen from your lungs to the rest of your body and returns carbon dioxide to your lungs for exhalation.
What is the function of Haemoglobin in our body?
Haemoglobin’s main role is to carry oxygen from the lungs to the body’s cells and return carbon dioxide to the lungs for removal.
What is regarded as a normal level of Haemoglobin in various age groups and genders?
Normal Haemoglobin levels can vary, but a general range is around 13.8-17.2 g/dL for adult males and 12.1-15.1 g/dL for adult females. Children and infants may have different ranges. It’s important to consult a healthcare provider for personalized assessment.
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Foods and ingredients which enhance the levels of Haemoglobin in our body?
To boost Haemoglobin levels, consume foods like leafy greens, beans, nuts, and fortified grains rich in iron. Pair them with vitamin C sources like oranges for better absorption. Maintain a balanced diet and consider consulting a healthcare provider for personalized guidance.
Ways in which ingredients and Foods should be consumed towards a positive Rise in levels of Haemoglobin in the body
To raise Haemoglobin levels:
1. Eat a diverse diet with iron-rich foods like beans and leafy greens.
2. Combine iron-rich foods with vitamin C sources for better absorption.
3. Use proper cooking methods, like steaming and cast-iron pans.
4. Avoid consuming high-calcium foods with iron-rich meals.
5. Stay hydrated and maintain a balanced diet.
6. Eat regular, balanced meals for consistent iron intake.
7. Limit coffee and tea, as they can hinder iron absorption.
8. Moderate alcohol intake, and consider supplements under medical guidance.
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Recipes which improve Haemoglobin levels in our body.
Recipe 1] Spinach and Lentil Soup (Palak Dal)
Recipe 2] Beetroot and Carrot Salad
Recipe 3] Fenugreek Leaves and Lentil Curry (Methi Dal)
Recipe 4] Sesame and Jaggery Ladoo (Til Gur Ladoo)
Recipe 5] Amla (Indian Gooseberry) Chutney
Recipe 6] Dates and Almond Milk Smoothie
Recipe 7] Iron-Boosting Spinach Smoothie
Maintaining healthy Haemoglobin levels is essential for overall well-being. A diet rich in iron, vitamin C, and balanced meals can help improve levels. Remember that dietary changes take time, and consulting a healthcare provider or dietitian for personalized guidance is wise.
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About the author
Dr. Kaviraj Khialani – celebrity master chef - is a Mumbai-based author, writer, academician, food –health-lifestyle coach, mentor & consultant.
He is specialized in over 33 International Cuisines & has worked with brands like the Taj Group of Hotels, Kuwait Airways to name a few. Chef Kaviraj has been awarded several Global and National Awards for his outstanding performance and achievements in his chosen field. He has been featured on Star Plus and Colors Television on several food shows as well.