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How To Increase Hemoglobin Naturally: Hemoglobin-Rich Foods List

HealthcareOnTime Team 2023-06-22 2024-03-22 3 Min Read
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  • how to increase hemoglobin count

    Hemoglobin is an iron-rich protein present in the red blood cells that is essential for transporting oxygen to all parts of your body. Optimum circulation of oxygen ensures proper functioning of bodily functions, which is crucial for survival. Low hemoglobin levels are a cause for concern and should be treated immediately by consuming the appropriate hemoglobin rich food to increase blood hemoglobin levels. Before we delve into the strategies to how to increase hemoglobin levels quickly, let's first understand the significance of this protein.

    Why is Hemoglobin Necessary for Healthy Living?

    The presence of iron in the hemoglobin protein primarily aids in carrying and transporting oxygen to different parts of the body. Apart from this, it also expulses carbon dioxide from the cells through the lungs. Without proper oxygen, your organs will not be able to function and eventually shut down. 

    Once your hemoglobin levels fall below the designated ranges, you should consult a doctor immediately. Low hemoglobin levels result in Anemia, a deficiency of red blood cells in the body. The risk factors of anemia should not be ignored as they may lead to something serious. Therefore, it is advisable for individuals to explore ways to increase hemoglobin quickly, without any delay. They include: 

    • Fatigue
    • Dizziness
    • Pale skin
    • Brittle hair and nails
    • Inflammation of the tongue

    Hence, Hemoglobin-rich foods offer a solution, helping to replenish our body's oxygen supply and keep us feeling strong and vital.

    Did you know:

    • Heart failure is a serious complication that patients with severe anemia face. Failure to produce enough oxygen results in organ failure, primarily heart failure. 
    • In 2019, the worldwide occurrence of anemia among women of reproductive age stood at 29.9%, with 29.6% prevalence in non-pregnant women and 36.5% in pregnant women. Among children aged 6-59 months, the global prevalence of anemia was 39.8%, indicating a gradual decline from 48.0% in the year 2000 to 39.8% in 2019 1

    What is a Low Hemoglobin Count?

    The normal range for hemoglobin can vary slightly depending on factors such as age, sex, and certain medical conditions. In general, for adult men, a hemoglobin count below 13.5 grams per deciliter (g/dL) is considered low, while for adult women, a count below 12.0 g/dL is considered low.

    When hemoglobin levels fall below the normal range, it can indicate anemia or another underlying health condition. Anemia is a condition characterized by a decreased number of red blood cells or a reduced amount of hemoglobin, leading to a decreased ability of the blood to carry oxygen. Symptoms of anemia may include fatigue, weakness, shortness of breath, pale skin, dizziness, and irregular heartbeat.

    Best Foods to Increase Hemoglobin Naturally

    Low hemoglobin levels are definitely alarming but can be effectively treated at home if intervened early. Ensuring a diet abundant in food rich in hemoglobin is crucial for maintaining optimal health, especially for individuals prone to or experiencing anaemia or low iron levels. Incorporating these hemoglobin rich foods into your meals can significantly boost your hemoglobin levels. You can also get a routine complete blood test at home done to check your hemoglobin levels.

    Read on to find out how to increase hemoglobin in a week or two through these natural ways: 

    Focus on Iron Rich Diet

    The best way to increase your hemoglobin levels is to consume foods rich in iron. Iron assists in the production of hemoglobin and hence, is crucial. If you are wondering how to increase blood in body by fruits, then read on. The best food to increase hemoglobin are: 

    • Leafy vegetables like kale, spinach, moringa leaves, and more. They also contain other vital minerals and vitamins like B12, folic acid, and fiber content. 
    • Red fruits like beetroot, carrots, pomegranate, and watermelon as they are rich in iron and magnesium
    • Dry fruits to increase hemoglobin include dates, figs, apricots, raisins, and nuts. 
    • Meat, fish, and eggs are also extremely rich in iron. 
    • Foods like oranges, lemons, and berries are rich in vitamin C and aid the absorption of iron in the body. 

    Know More: 10 Vegetarian Vitamin B12 Sources: Essential for Health

    Avoid Iron Blocking Foods

    If you are wondering what to drink to increase hemoglobin, then you need to be careful with your dietary choice. Milk is a healthy option and best Food to increase hemoglobin naturallyas it contains essential nutrients and proteins. However, you should avoid having soy milk as it acts as an iron blocker. Foods like carbonated drinks, alcoholic beverages, soya products, caffeine products, and artificial sugar prevent the absorption of iron in the bloodstream. Excess calcium in the body also prevents iron absorption. Hence dairy products should be consumed in moderation and in consultation with a healthcare professional. 

    Maximize Iron Absorption

    Apart from consuming iron-rich foods, you can also increase your iron absorption in different ways: 

    • Cook food in iron utensils to aid iron absorption
    • Consume Vitamin C rich foods
    • Avoid calcium supplements 

    Increase Folate Intake

    Folate, commonly known as B9 vitamin, helps produce heme, a component of hemoglobin produced in the red blood cells. A folate deficiency leads to abnormally large red blood cells that are unable to function properly. This is also a type of anemia as the improper red blood cells in the body cannot circulate enough oxygen. Foods like beef, beans, rice, and avocados are rich in folate 2. You can also take folate supplements if suggested by your doctor. 

    • Legumes, including lentils, chickpeas, and beans, serve as excellent folate sources. Incorporating these into the diet can contribute to meeting folate requirements.
    • Asparagus, a folate-rich vegetable, is a valuable addition to the diet for those seeking to increase their folate intake.
    • Eggs are a noteworthy source of folate, making them a beneficial inclusion in the diet to support folate needs.
    • Dark green leafy vegetables like spinach, kale, and broccoli are abundant in folate, offering a nutritious means of enhancing folate intake.
    • Beets, as a source of folate, can be included in the diet to elevate folate levels.
    • Citrus fruits such as oranges, lemons, and strawberries provide a rich source of folate, aiding in the augmentation of folate intake.
    • Brussels sprouts, as a vegetable source of folate, can be integrated into the diet to boost folate consumption.
    • Broccoli, being a folate-rich vegetable, proves beneficial for increasing folate levels in the diet.

    Folate, commonly known as B9 vitamin, helps produce heme, a component of hemoglobin produced in the red blood cells. A folate deficiency leads to abnormally large red blood cells that are unable to function properly. This is also a type of anemia as the improper red blood cells in the body cannot circulate enough oxygen. Foods like beef, beans, rice, and avocados are rich in folate. You can also take folate supplements if suggested by your doctor. 

    Include Iron Supplements

    The best way to increase hemoglobin in pregnancy is to intake iron supplements. A pregnant woman requires additional elements to assist the growing fetus within her. Iron supplements are also suggested for patients with severe iron deficiency and anemia. You need to consult with your doctor to get the right iron supplement for you. 

    Did you know: 

    Regular physical activity also helps boost oxygen in your body by producing more hemoglobin. Practice a moderate-intensity workout to keep your health in check and maintain your hemoglobin levels.  

    Fruits To Increase Hemoglobin

    Certain fruits are known to be high in iron, vitamin C, and other substances that aid in hemoglobin production. Hemoglobin is required for the transport of oxygen throughout the body. You can consume below fruits to increase hemoglobin quickly and naturally:

    • Pomegranate: This fruit is high in iron and vitamin C. Vitamin C improves the digestive tract's absorption of non-heme iron (the form of iron present in plant-based meals).
    • Apricots: Dried apricots are high in iron and can be added to your diet to boost hemoglobin levels.
    • Prunes: Prunes, also known as dried plums, provide iron and other nutrients that can help maintain healthy blood levels.
    • Figs: Figs are yet another fruit that is high in iron. They also include fiber and other elements that are healthy.
    • Dates are high in iron and can be a delicious and nutritious addition to your diet.
    • Watermelon: Watermelon includes some iron and is a good source of hydration, both of which are vital for general health.
    • Citrus fruits, such as oranges, are strong in vitamin C, which can help with iron absorption. They can be used with iron-rich foods to provide a more potent boost.
    • Strawberries: Strawberries are high in vitamin C and also contain iron. Incorporating them into your diet can help you maintain a healthy hemoglobin level.

    Remember that, in addition to eating iron-rich fruits, you should eat a well-balanced diet that includes a range of foods to ensure you obtain all of the vital nutrients. If you detect a serious problem with your hemoglobin levels, speak with a healthcare practitioner for specific advice and possible supplements.

    A Note From HealthcareOnTime

    Boosting hemoglobin levels is critical for overall health and guaranteeing effective oxygen transport in the body. Increase hemoglobin levels naturally by adopting lifestyle changes and incorporating particular dietary choices. Investigate a variety of hemoglobin dietary sources to supplement your diet and improve iron absorption. By focusing on how to increase Hb levels, you empower yourself to make informed decisions that will benefit your health. Accept the challenge of including nutrient-dense foods such as liver, leafy greens, and fortified cereals into your daily diet. By doing these actions, you will not only help to maintain optimal hemoglobin levels, but you will also live a better and more vibrant life.

    However, If you suspect low hemoglobin levels or want to monitor your levels regularly, consider booking a hemoglobin test at-home from HealthcareOnTime, a trusted thyrocare partner. With their convenient at-home lab testing services, you can ensure timely and hassle-free monitoring of your hemoglobin levels. 


    Ref Links: 

    FAQs Around Hemoglobin

    How to increase hemoglobin levels for diabetic patients?

    For individuals with diabetes aiming to boost hemoglobin levels can include Beetroot, renowned for its iron content, which serves as a valuable addition to increase hemoglobin levels. Pumpkin seeds, a rich source of iron, are another beneficial choice for enhancing hemoglobin levels. Leafy green vegetables such as spinach, kale, and broccoli, abundant in iron, contribute to the augmentation of hemoglobin levels. Apples, containing iron, can be integrated into a diet focused on elevating hemoglobin levels. Brown rice, with its iron content, supports the increase in hemoglobin levels.

    Moreover, maintaining a well-balanced diet is crucial for diabetic patients, encompassing foods rich in iron, folate, and vitamin C. These nutrients play pivotal roles in hemoglobin production and absorption. To personalize dietary recommendations and explore potential iron supplementation, diabetic patients should consult healthcare professionals. [3]

    How to increase hemoglobin levels during pregnancy?

    Maintaining healthy hemoglobin levels during pregnancy necessitates a balanced and nutritious diet. This includes foods rich in iron, such as red meat, poultry, fish, beans, lentils, tofu, and fortified cereals. Additionally, incorporating sources of folic acid, vital for red blood cell formation, is crucial. Leafy green vegetables, citrus fruits, beans, and fortified cereals offer essential nutrients for the well-being of both the expectant mother and the developing fetus. [4]

    How to increase hemoglobin levels in toddlers?

    To enhance hemoglobin levels in toddlers, a well-rounded diet is essential. Incorporating iron-rich foods [5] like liver, shellfish, and fortified cereals is crucial. Additionally, including fruits such as apricots and apples, which contribute to improved hemoglobin, and pairing them with vitamin C-rich foods like tomatoes and strawberries enhances iron absorption. Iron-fortified infant cereal is a convenient way to ensure sufficient iron intake. Maintaining a balanced diet with diverse nutrients is vital for healthy growth. For personalized guidance and potential iron supplementation, consulting with a pediatrician or healthcare professional is recommended.

    How long does it take to raise hemoglobin levels?

    One can start seeing results within 3 - 7 days. However, a proper rise in hemoglobin levels can be observed only in two to four weeks.

    What foods to avoid if you have low hemoglobin?

    Avoid foods that contain polyphenols, tannins, phytates, and oxalic acid. These are present in tea, coffee, alcoholic beverages, and aerated drinks and act as iron blockers.

    What is a dangerously low hemoglobin level?

    Dangerously low hemoglobin levels are anything below the lower range value.

    Males - Less than 13.5 grams per deciliter(g/dl)
    Females - Less than 12 grams per deciliter(g/dl)

    How can I increase my hemoglobin in 24 hours?

    To increase your hemoglobin instantly, consume foods rich in iron, like leafy vegetables. You can also take iron supplements if you need an instant boost.

    Which fruit is best for hemoglobin?

    Citrus fruits contain high iron content. Apart from those, bananas, apples, apricots, and pomegranates are highly rich in iron and very effective too.

    What is the normal hemoglobin level by age?

    A normal hemoglobin level by age is defined below:

    1. Newborn: 14-24 g/dL
    2. 0-2 weeks: 12-20 g/dL
    3. 2-6 months: 10-17 g/dL
    4. 6 months-1 year: 9.5-14 g/dL
    5. 1-6 years: 9.5-14 g/dL
    6. 6-18 years: 10-15.5 g/dL
    7. Adult men: 14-18 g/dL
    8. Adult women: 12-16 g/dL
    9. Older adults: Slight decrease in values
    10. Pregnant people: >11 g/dL


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