Have you recently received your blood report and found that your blood hemoglobin level is low?
If yes then this article is for you because here I will provide you with a list of the best foods to increase hemoglobin levels.
The problem of hemoglobin deficiency has become a major worldwide issue. It is found in females as well as males. But females tend to suffer more from it. There are millions of girls worldwide whose hemoglobin count is lower than the optimal levels.
If the hemoglobin level remains lower than its optimal level then there is a lot of chance that person starts suffering from anemia. That’s why it is extremely important to get your hemoglobin checked every 3 months. And if it is lower than the optimal level then you should increase it as early as possible.
Before we start listing the best foods to raise your hemoglobin levels, let’s understand a few things about hemoglobin.
Table of Contents
1. What is Hemoglobin?
Hemoglobin is an iron-based protein present in our red blood cells also called RBC. It is responsible for regulating the exchange of oxygen and carbon dioxide in our body tissues.
It transports oxygen from the lungs to other cells of the body. Without the proper amount of oxygen, our body’s cells can’t perform well.
According to modern science, 97% percent of oxygen is delivered by the blood from the lungs with the help of hemoglobin and 3% of oxygen is delivered through dissolved plasma. So, it is very important for us to maintain the optimal level of hemoglobin in our blood.
2. How much Hemoglobin do You Need?
According to National Health Portal,
- For men: 13.5-17.5 g/dL
- For women: 12.5-15.5 g/dL
- Children: 11 to 16 g/dl
- Pregnant women: 11 to 15.1 g/dl.
The hemoglobin level of any child depends upon his/her age. You should consult your doctor to know more about your child’s hemoglobin levels.
If your levels of hemoglobin lie in the above-mentioned range then you don’t need to worry about it but if your hemoglobin is below or above the mentioned range then you should focus on keeping it in the normal range.
You can check you hemoglobin levels with Hemoglobin Tester Kit.
3. How to Know Your Hemoglobin level is low?
Your body gives several signals which may indicate that your hemoglobin level is below the normal range.
Let’s discuss the symptoms of low hemoglobin.
- Muscle weakness
- Shortness of breath
- Fast and irregular heartbeat
- Poor appetite
- Pale skin
If you observe any of these symptoms in you or any other person then there is a high chance that you or that person has low hemoglobin levels and you should get your hemoglobin level checked.
If you find that your hemoglobin level is below the normal range then it’s time to increase it.
Check you hemoglobin levels with Hemoglobin Tester Kit.
Well, you have two ways, either you can go for supplements or foods that help you increase your hemoglobin level.
If you are a healthy person just wanting to increase your hemoglobin levels then you should go for food and not supplements. But if you are extremely low in hemoglobin or you need a very fast result, you should go for supplements.
Best Hemoglobin Supplement is Here.
Now, we will discuss the types of foods (then we will list down those foods) that will help you improve your iron as well as hemoglobin levels.
4. Types of Food You Should Eat to Increase Hemoglobin Levels
The following types of foods are considered best to raise hemoglobin levels in the body.
1) Foods Rich in Iron
If you look at the molecular structure of hemoglobin, you will find that there is an iron atom at the center of the hemoglobin molecule and that is why our blood is called iron-based and looks red.
So in order to increase your hemoglobin levels, you should include the foods that provide you with more iron.
2) Foods Rich in Folate (Vitamin B9)
Folate is a type of vitamin B-complex. It is a rich source of vitamin B9 which plays a key role in the production of hemoglobin.
Our body uses folate to produce heme, which is an important component of hemoglobin used to carry oxygen through the blood.
In short, the lack of folate in the body won’t allow the red blood cells to become mature and will lead to hemoglobin deficiency.
3) Foods Rich in Vitamin C
The ascorbic acid present in vitamin C helps the body to absorb more iron from food. We just mentioned above that from vegetarian foods, we get non-haem iron which is difficult for our body to absorb.
If we include vitamin C-rich foods in the diet then they make it easy to digest iron from the foods. That is why we are generally advised to squeeze half of a lemon into the salad.
Because salads (carrot, beetroot, radish, cucumber, etc) are rich in iron. If we add lemon juice to them, we can absorb more iron from them.
4) Foods Rich in Vitamin A and Beta-keratin
Vitamin A is not generally discussed when it comes to iron absorption.
But according to medicalnewstoday.com and many other research papers, vitamin A and beta keratin are extremely important for the body to absorb and use iron.
That’s why consuming vitamin A-rich foods can help you a lot to increase your hemoglobin levels.
5. List of Foods to Increase Hemoglobin Levels
Now, it’s time to discuss the foods that can help us increase our hemoglobin levels.
Beetroot is a rich source of minerals such as iron, magnesium, phosphorus, and vitamins such as vitamin B complex, vitamin C, etc. It is also a rich source of folate so it can reduce the risk of a heart attack and increase hemoglobin counts.
Beetroot is also known to increase blood flow and exercise performance. That’s why many gym-goers drink beetroot juice as a pre-workout food.
Any person whose hemoglobin level is low should start consuming it. You can drink its juice, eat it as a salad, grate it and consume it with different vegetables, etc. No matter in what form you are consuming beetroot but don’t forget to squeeze half a lemon on it because it will help your body to absorb more iron from it.
After knowing the benefits of beetroot, many people start eating it in huge amounts which is wrong.
Overconsumption of beetroot can cause kidney stones. Beetroot is also high in oxalate which can be the cause of excess production of acid in the body.
So, you should consume beetroot but in a limited amount.
To avoid this problem, just drink a glass of beet-pomegranate juice prepared from organic beet-pomegranate juice powder.
Jaggery is one of my favorite foods to increase hemoglobin levels naturally. Eating a small piece of jaggery after having lunch and dinner is very beneficial to increasing hemoglobin levels.
It is extremely rich in iron and as we mentioned above, iron is the base of hemoglobin so we require iron to produce hemoglobin.
Jaggery is often recommended to people who suffer from anemia to increase iron levels.
Diabetic people should avoid eating jaggery and if they want to eat then they should consult their doctor first.
3) Dried Figs, Raisins, and Dates
These three dried fruits are the best foods for a non-diabetic person having low hemoglobin levels. If you are a patient with diabetes then you should avoid or limit their consumption.
Dates, raisins, & dried figs are very much praised due to their potential to improve hemoglobin levels. Consuming them on empty stomach early in the morning increases their efficiency. Many people mix them with warm milk and drink them at night.
If you are habituated to exercising daily, then you can also consume them 20-25 minutes before exercising.
Dried figs are rich in iron, magnesium, vitamin A, and folate whereas raisins and dates are rich in vitamin C and iron. So rather than consuming costly supplements, try out these three dried fruits.
Pomegranate is one of the best foods to increase hemoglobin levels naturally. Doctors also recommend drinking one glass of pomegranate juice daily in order to increase hemoglobin in the blood.
The main benefit of eating pomegranate is that it contains both iron and vitamin C. And as mentioned above, both are necessary for the sufficient production of pomegranate.
The best time to eat pomegranate or drink its juice is morning. Don’t consume it in the evening or at night.
If you exercise regularly, you should drink juice prepared from organic beet-pomegranate pre-workout powder 30 minutes before working out.
5) Moringa Leaves
Moringa leaves are generally used as a home remedy to improve hemoglobin counts.
- Take a few finely chopped moringa leaves, grind them and make a paste.
- Now, add one tablespoon of organic jaggery powder (to increase iron and enhance the taste)and mix them well.
- Consume this most effective home remedy regularly with breakfast to increase your hemoglobin counts.
Moringa leaves are rich in minerals like copper, magnesium, iron, and zinc, and vitamins like A, B, and C.
Due to the presence of iron, vitamin A, and vitamin C, moringa leaves are considered one of the best foods to increase hemoglobin levels.
Broccoli is a respected member of cruciferous vegetables. It has so many benefits that you can eat it for almost all diseases and when it comes to low hemoglobin, this vegetable makes its place in the list of foods to increase hemoglobin levels.
We all know that broccoli is rich in many minerals and vitamins but the presence of iron and vitamin C makes it the best food to increase hemoglobin counts.
So, include it in your diet in order to increase hemoglobin.
8) Pumpkin seeds
Pumpkin seeds are extremely rich in iron. They are also rich in zinc, magnesium, copper, phosphorus, etc. For vegetarian and vegan people, pumpkin seed is best to increase hemoglobin levels.
In India, roasted pumpkin seeds are generally consumed as mouthpieces (Mukhavas). You can also sprinkle pumpkin seeds on salad to make the salad more “hemoglobin-provider”.
You can also include them in your diet in order to increase hemoglobin in the blood.
Spinach and all other leafy green vegetables are extremely good at increasing hemoglobin levels in the body. It is very much rich in iron, vitamin A, and vitamin C. As mentioned above, these three are extremely important in the production of hemoglobin.
In the USA and other western countries, eating boiled spinach is very famous. You can also drink its soup or juice whatever you like.
It is also rich in calcium and vitamin K so it also improves bone strength. It is also rich in dietary fiber so it improves digestion and regulates bowel movements.
So, apart from increasing hemoglobin counts, you should consume spinach for other numerous health benefits.
It is one of my favorite foods that can increase hemoglobin and prevent anemia. Apple is very much in iron, vitamin C, and many more essential nutrients which can help you a lot to boost your hemoglobin levels.
Some people remove the skin of the apple by peeling it which is wrong. Of course, some vendors coat the apple with wax to make them shine but the skin of apples is full of nutrients.
Rather than peeling off the apple, you should wash it with hot water or use an organic vegetable and fruit washer. As it will easily remove wax or other pollutants.
Also, don’t mix the apple with milk. Because both are incompatible with each other and eating them together can cause digestion problems.
11) Red Meat
Red meat such as beef, pork, lamb, etc is a great source of heme iron.
There are two types of iron. The first is heme and the second is non-heme iron. Heme iron is only found in animal-based foods. It is extremely easy to digest. Non-heme iron is found in plant-based foods. Non-heme iron is difficult for us to digest.
Red meat provides us with heme type of iron. So it can also help us to increase hemoglobin levels.
But you have to remember that though red meat can increase hemoglobin, its overconsumption can also lead to many heart-related issues, high blood pressure issues, etc.
So, we can consider red meat one of the best foods to increase hemoglobin levels when it is consumed in limited amounts.
12) Wheat germ
Wheat germ can also be used to increase your hemoglobin levels. You can add wheat germ to yogurt and consume it.
But if you are including wheat germ in your diet then you should also include vitamin C-rich foods to ensure the proper absorption of iron present in the wheat germ.
Best Wheat Germ is Waiting For You Here.
Legumes such as lentils, peanuts, beans, etc are rich in folate and iron and can increase the production of red blood cells which results in increased hemoglobin levels.
So, include them in your regular diet to increase your hemoglobin level and keep it in the normal range.
Watermelon is one of the most delicious foods that arrive in the season of summer. Watermelon is rich in iron and vitamin C and can be used to increase our hemoglobin counts.
It is also rich in dietary fiber and antioxidants such as lycopene and cucurbitacin E. You can also sprinkle rock salt to make it tastier.
15) Nettle Leaf Tea
Nettle leaf is one of the best foods to increase hemoglobin levels in your body. This herb has been used for hundreds of years to cure muscle and joint pains, arthritis, eczema, gout, and anemia.
It is highly rich in iron, vitamin C, and folate. All three are essential for the production of hemoglobin.
Nowadays, it is not easy to use raw nettle leaf but you can surely use nettle leaf tea.
How to make Nettle Leaf Tea?
- Take 2 tablespoons of dried nettle leaf powder.
- Add it to one glass of water.
- Boil water for at least 15 minutes.
- Strain the water and drink it.
For better results, drink it twice a day.
16) Sesame Seeds
Sesame seeds contain essential nutrients such as iron, folate, flavonoids, copper, and other nutrients that play a pivotal role in increasing hemoglobin levels.
That’s why you should consider sesame seeds worth adding to your diet.
Here, the major reason to include prunes in your hemoglobin-increasing diet is that prunes are very much rich in vitamin C and iron.
Without vitamin C, our body can’t absorb iron efficiently. Here, a prune comes as a boon. Since it is rich in both, you don’t need any extra need for vitamin C.
That’s the reason even the national health portal also advises people to consume prunes to raise their hemoglobin levels.
These are some of the best foods that can help you increase your hemoglobin levels. Now, let’s discuss which foods you should avoid to improve the levels of hemoglobin.
6. Foods to Avoid to Increase Hemoglobin Levels
Above we discussed that iron is the main mineral needed for the formation of hemoglobin molecules but what if certain types of food block the absorption of iron in your body?
Is it possible?
Yes, of course, there are some foods such as tea, coffee, cocoa, soy, etc that tend to block iron absorption in the body. These foods are known as “iron-blockers”.
These foods contain certain compounds called polyphenols, tannins, phytates, and oxalic acid. These chemical compounds tend to block the absorption of iron.
So, in order to increase or maintain your hemoglobin levels, avoid these foods.
FAQs | Hemoglobin Increasing Foods
1) How to increase hemoglobin faster?
Include foods that are rich in iron, vitamin C, vitamin A, and folic acid. Exercise regularly and avoid certain foods such as tea, coffee, cocoa, etc.
2) What are the best fruits to increase hemoglobin?
Pomegranates, apples, bananas, watermelon, etc are considered the best fruits to increase hemoglobin counts.
3) Should I use supplements to increase hemoglobin counts?
If you are a normal person wanting to increase hemoglobin then you should avoid taking supplements. But a person with certain diseases should take supplements as per the doctor’s advice.
The Final Words for The Best Foods to Increase Hemoglobin
Here, we have discussed which foods to eat and which foods to avoid to increase your hemoglobin levels.
Nowadays, iron deficiency and anemia have become common diseases but you can definitely get rid of this problem by consuming hemoglobin-increasing foods.
These foods will also help you keep your increased hemoglobin counts in the normal range.
If you have any questions related to foods to increase hemoglobin levels, you can ask me in the comment box. If you like this article, share it with your friends to help them.
Thanks for reading…!!!