Do you get fatigued before you even expect? Does your energy level drop very often? If the answer to both the questions is yes, then you need to get your hemoglobin level checked. Chances are that you may be deficient to some essential vitamins and minerals that might lead you to become anemic (deficient to hemoglobin). However, the good news is, you can bring your hemoglobin within a healthy range just by incorporating the required vitamins and minerals.
Understanding Hemoglobin And Its Importance
Simply put, Hemoglobin is the blood protein present in the red blood cells that carry oxygen from the lungs to most of your vital organs. It binds the iron and oxygen in the blood cells.
Normal hemoglobin range for an average adult:
Male: 13.8 to 17.2 grams per deciliter
Female: 12.1 to 15.1 grams per deciliter
Hemoglobin Production Is Determined By The Following Vitamin and Minerals
As mentioned above, iron plays the pivotal role in the production of hemoglobin. It is an essential mineral for the body that helps strengthening immune system, cognitive functions and memory retention. An average adult’s requirement for iron is 19.3–20.5 mg/day for men and 17.0–18.9 mg/day for women.
Vitamin B12, also known as Cobalamine, is essential for the growth and maintenance of the cells. It plays a major role in the formation of red blood cells and myelin sheath that surrounds nerve fibers. Neurological issues like degeneration of spinal cord, sense of vibration in lower limbs, lesion in brain, etc can happen due to the deficiency of vitamin B12.
Requirement for B12- 12-200 mcg/day
Folic acid aka vitamin B9 plays an imperative role in cell division, formation of matured red blood cells, DNA synthesis, regulating the amino acid metabolism etc. Deficiency of folic acid can lead to anemia, cardio respiratory issues, difficulty in putting on weight etc.
Requirement for folic acid: 1000 mcg/day
Food sources that boost hemoglobin: The green leafy vegetables and red meat (especially liver) are the richest sources of the above mentioned vitamins and minerals.
Hence, in case, you mostly feel dizziness, lack of energy, or fatigue, consult your physician in order to get your hemoglobin diagnosed.