Are you feeling weak or fatigued? You may be experiencing symptoms of anemia. Anemia occurs when your red blood cell (RBC) count is low. If your RBC count is low, your body has to work harder to deliver oxygen throughout your body.
RBCs are the most common cells in human blood. The body produces millions each day. RBCs are produced in the bone marrow and circulate around the body for 120 days. Then, they go to the liver, which destroys them and recycles their cellular components.
Anemia can put you at risk for a number of complications, so it’s important to get your RBC levels back on track as soon as possible.
The fastest way to increase red blood cells :
- Beetroot:
Beetroot is enriched with natural iron, magnesium, copper, phosphorus, and vitamins B1, B2, B6, B12, and C. The wealth of nutrients in this wondrous vegetable helps in increasing the hemoglobin count and regeneration of red blood cells.
It can be consumed raw as salad or in cooked form. Alternatively, you can even blend it and prepare a glass of beetroot juice.
- Moringa Leaves:
Moringa leaves are rich in minerals like zinc, iron, copper, magnesium, vitamin A, B, and C. Take a few finely chopped moringa leaves and make a paste, and add a teaspoon of jaggery powder and blend well. Consume this churna regularly along with breakfast to improve your hemoglobin level and red blood cells count.
- Green Leafy Vegetables:
Green vegetables like spinach, mustard greens, celery, and broccoli are rich vegetarian sources of iron. It is advised to have cooked spinach as raw leaves contain oxalic acid which may prevent the absorption of iron in the body. This leafy green vegetable is a natural source of vitamin B12 and folic acid.
Broccoli is a rich source of iron and B-complex and also contains a healthy amount of other essential nutrients like magnesium, vitamin A and C. Moreover, green veggies are low in calories and are good sources of dietary fiber. Hence, they can also help you in weight loss and improve digestion.
- Dates, Raisins & Figs:
Dates and raisins offer a combination of iron and Vitamin C. Figs, on the other hand, are packed with the goodness of iron, magnesium, vitamin A and folate. Consuming a handful of dried figs and raisins and two or three dates in the morning can provide you with instant energy and improve your hemoglobin levels.
It is also recommended to have fig milk at bedtime twice a week to increase hemoglobin levels. Diabetics should take such dry fruits in moderation only.
- Sesame Seeds:
Eating black sesame seeds is another great way of increasing your iron intake as they are loaded with iron, calcium, magnesium, copper, zinc, selenium, and vitamin B6, E & folate. You can soak them in some water and leave them overnight before consuming them the next morning.
Mix about 1 tablespoon of dry roasted black sesame seeds with a teaspoon of honey and roll into a ball. Consume this nutritious ladoo regularly to boost your iron levels. You can sprinkle some over your cereal or oatmeal or even yogurts and fruit salads.
- Other lifestyle changes
If you’re eating a healthy diet and taking supplements, you’re off to a great start. Keep up this balanced approach by cutting back on or eliminating alcoholic beverages. Excessive drinking may lower your RBC count.
For women, this is defined as more than one drink in one day. For men, this is more than two drinks in one day.
Regular exercise is also beneficial. In addition to promoting overall wellness, exercise is key to RBC production. Vigorous exercise causes your body to need more oxygen. When you need more oxygen, your brain signals your body to create more RBCs.
Your best bets for vigorous workouts include:
- Jogging
- Running
- Swimming