Low On Haemoglobin? Here's How Consuming Jaggery And Peanuts Can Help

Haemoglobin, a vital protein in red blood cells, plays a crucial role in transporting oxygen throughout the body. A deficiency in haemoglobin levels can lead to anaemia, causing symptoms such as fatigue, weakness, dizziness, and pale skin. Among the many natural remedies available, jaggery and peanuts have been widely recognised for their ability to boost haemoglobin levels.

Why Is Haemoglobin Important?

Haemoglobin is primarily composed of iron, which is essential for oxygen binding. Low haemoglobin levels often result from iron deficiency, poor nutrition, blood loss, or underlying medical conditions. Increasing iron intake through diet is one of the most effective ways to improve haemoglobin levels naturally.

Jaggery: A Natural Iron Powerhouse

Jaggery, an unrefined sugar made from sugarcane or palm sap, is packed with essential nutrients, particularly iron. It is considered an excellent dietary supplement for individuals suffering from iron deficiency anaemia.

A study published in the Journal of Agriculture and Food Research found that regular consumption of jaggery significantly improved iron levels in anaemic adolescent girls. 

How Jaggery Helps in Increasing Haemoglobin

1. High Iron Content: Jaggery is a natural source of non-heme iron, which helps in the production of red blood cells and improves oxygen circulation in the body.

2. Aids in Iron Absorption: Unlike refined sugar, jaggery retains its micronutrients, which assist in better iron absorption when consumed with vitamin C-rich foods.

3. Detoxifies the Body: Jaggery helps cleanse the liver by flushing out toxins, ensuring better overall health and improved blood circulation.

Also read: Can Palm Jaggery Help You Fight Off Seasonal Allergies? We Asked An Expert

Peanuts: A Protein and Iron-Rich Snack

Peanuts are another excellent source of essential nutrients, including protein, healthy fats, folate, and iron, making them an ideal food for those looking to boost their haemoglobin levels.

Research conducted by the National Institute of Nutrition, India highlighted the benefits of peanuts in combating anaemia. The study reported that women who consumed iron-rich foods, including peanuts, showed a marked improvement in their haemoglobin levels within eight weeks.

How Peanuts Contribute to Haemoglobin Production

1. Iron and Folate Content: Peanuts contain iron and folate, both of which are crucial for red blood cell production. Folate helps in DNA synthesis and supports the formation of healthy red blood cells.

2. Vitamin C Synergy: When consumed with vitamin C sources like oranges or lemons, peanuts enhance the absorption of non-heme iron, thereby improving haemoglobin levels.

3. Protein-Rich: Adequate protein intake is essential for the production of haemoglobin and maintaining overall blood health.

Also read: How Do Peanuts Help In Weight Loss?

How to Include Jaggery and Peanuts in Your Diet

1. Jaggery and Peanut Balls: Mix crushed peanuts with melted jaggery and roll them into small energy balls for a nutritious snack.

2. Jaggery-Sweetened Peanut Chikki: Traditional peanut brittle made with jaggery is an excellent option to satisfy sweet cravings while boosting iron levels.

3. Peanut and Jaggery Smoothie: Blend peanuts, jaggery, milk, and bananas for a delicious iron-rich smoothie.

4. Jaggery-Infused Herbal Tea: Replace sugar with jaggery in your herbal tea for added health benefits.

Conclusion

Iron deficiency and low haemoglobin levels can significantly impact overall health and energy levels. Incorporating iron-rich natural foods like jaggery and peanuts into your diet can help prevent anaemia and improve oxygen transport in the body. Backed by scientific studies, these readily available and cost-effective superfoods can be a valuable addition to a balanced diet for maintaining optimal haemoglobin levels.