How to Increase Hemoglobin Naturally? – 15 Suggested Food & Fruits

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How To Increase Hemoglobin?

How to increase haemoglobin? Hemoglobin is a type of protein present in red blood cells that contain a high amount of iron. Hemoglobin carries oxygen to the parts of body tissue and cells. It also carries carbon dioxide away from the body cells and tissue. Haemoglobin also provides energy to the body. Changes in haemoglobin levels can be dangerous.

Hemoglobin is a vital part of our systems- our body’s oxygen and iron levels are directly related to this. Both low and high hemoglobin can be a matter of concern.

A high hemoglobin can lead the blood to be thicker, creating a higher risk of clots and heart attacks. This article lights on some Fruits and Food to Increase Haemoglobin Level

If you have a low level of hemoglobin it can lead you to many health issues like anemia, pale skin, weakness, headache, loss of appetite, dizziness, nausea, high blood pressure, etc.

There are many health problems that can cause you a low level of hemoglobin such as diabetes, pregnancy, menstruation, iron deficiency, vitamin deficiency, kidney disease, etc. you can prevent the low level of haemoglobin by changing your diet. There are many fruits and foods to increase haemoglobin levels.

What is the Normal Hemoglobin Level?

Hemoglobin is a very important part of blood and helps to maintain the oxygen level in the body. It can be measured by a simple blood test. It is also referred to as Hb and measured in grams per deciliter (g/dL) of blood.

The normal level of haemoglobin for men is 13.5 to 17.5g/dl and for women, 12.0 to 15.5 g/dl. For children, the normal level of haemoglobin depends on age and sex. Normal haemoglobin levels may vary from one medical practice to another.

What Causes a Low Level of Haemoglobin?

A low level of haemoglobin than a normal level of haemoglobin is a clear indication of anemia. A low level of hemoglobin means when the Hb level is below 13.5 g/dl for men and 12.0 g/dl for women. There are many types of anemia which include.

  • Iron deficiency anemia- This is a very common type of anemia. It normally occurs because of iron deficiency in the body. Iron deficiency anemia is generally caused by blood loss and not enough iron intake in the body. If someone had a gastric bypass surgery then the chances of having anemia increase multiple times.
  • Vitamin Deficiency – It also occurs due to the low amount of vitamins in the body. Vitamin Deficiency anemia changes blood cell shapes which may lead to serious health issues.
  • Pregnancy-Related Anemia- During pregnancy and childbirth, a woman needs a high amount of iron in the body. In pregnancy-related anemia, you may suffer from iron deficiency.
  • Aplastic Anemia- This type of anemia occurs because the immunity system attacks stem cells in the bone marrow. Stem cells are used for forming blood cells.

There are other health problems that can occur because of anemia such as kidney problems, hypothyroidism, bleeding, folate deficiency, thalassemia, liver disease, etc.

What Causes a High Level of Hemoglobin?

A high level of hemoglobin is equally dangerous at a low level. When a man has a Hb level of more than 17.5 g/dl and a woman more than 15.5 g/dl is considered as a high level of hemoglobin. It can cause many health problems which include.

  • Polycythemia- A very rare blood disease that can be fatal. It leads to stroke, heart attack, and blood clots.
  • Lung Disease
  • Dehydration
  • Heavy smoking
  • Excessive vomiting
  • Extreme physical exercise can cause a high level of hemoglobin.

Symptoms of Hemoglobin Deficiency

Low levels of haemoglobin symptoms include.

  • Fast Heartbeat
  • Weakness and dizziness
  • A headache
  • Yellow or pale skin
  • Chest pain
  • Organ failure
  • Shortness of breath
  • Bloody stool
  • Vomiting
  • Ringing sound in ears
  • Numbness
  • Hair loss
  • Memory loss

Foods & Fruits to Increase Hemoglobin Level

Many people search and are curious about foods that can help them to increase the Hb level in their blood. Iron deficiency is a very common cause of low haemoglobin levels which can be recovered by eating iron-rich foods.

The recovery time of low haemoglobin depends on the causes and levels of haemoglobin in the blood. Increase the intake of the following foods to increase the haemoglobin level.

What to eat when hemoglobin is low?

  1. Beetroots

Beetroot is very effective in increasing haemoglobin levels too fast. It contains a high amount of iron, needful nutrients, and minerals. Beetroot also contains folic acid which helps in red blood cell production.

  • Drink 2 glasses of fresh beetroot juice daily to increase your Hb level. You can see the difference in seven days only.
  • You can also add beetroot to your diet as a salad.
  • Extract juice from one beetroot, 2 carrots, and 1 sweet potato.
  • Drink this juice once a day to see the change in haemoglobin level.
  1. Eat More Almonds

Almonds are a good source of iron and useful nutrients. It helps to purify the blood and also increases the haemoglobin count in the blood.

  • Take 7-8 almonds and soak them in water overnight.
  • Eat them in the morning daily.
  • Eating almonds daily in the morning also prevents memory loss.

Read: Loss of Appetite Causes & Risk Factor

  1. Drink Nettle Tea

Nettle herb is rich in vitamin B, iron, and vitamin C which can help you increase your hemoglobin.

  • Take two teaspoons of dried nettle leaves and add to a cup of hot water.
  • Let it steep for 5 minutes and then strain the mixture.
  • You can add honey to it if you don’t like the taste.
  • Drink this nettle tea twice a day.
  1. Eat Apples

As they say, an apple can keep you away from the doctor and also help in raising your haemoglobin level. It contains a high amount of iron and other useful nutrients.

  • Eat an apple daily. If possible go for a green apple and eat with its skin.
  • Alternatively, prepare a glass of juiced apple, beetroot, and lemon or ginger.
  • Take half glass of juice from an apple and half a glass of beetroot.
  • Mix them well and add a little lemon or ginger juice.
  • Drink one glass of this mixed juice daily.
  1. Pomegranate

Pomegranate is the ultimate Hemoglobin Rich Fruit to increase haemoglobin. It contains protein, iron, calcium, and carbohydrates which help to boost your haemoglobin level quickly. This fruit also helps to maintain healthy blood in the body.

  • Drink one glass of pomegranate juice daily with your breakfast.
  • You can also eat one pomegranate daily with your breakfast.
  • You can also consume 2 tablespoons of powder of dried pomegranate seeds with milk.
  • Take this remedy daily to raise your blood hemoglobin.
  1. Eat Dates

Dates are a good food to increase haemoglobin levels for people of every age. It contains iron, calcium, potassium, magnesium, and vitamins A & B. This helps to boost hemoglobin in the blood and also increases the blood flow in the body. Eating dates are also good for a pregnant woman.

  1. Spinach

Spinach leafy vegetable is a good source of iron which helps to fight anemia and to Maintain Hemoglobin Level In the Blood.  Along with iron spinach contains several vitamins A, B, C, and E. It also has folic acid, calcium, magnesium, and potassium.

  • You can eat raw spinach in a salad or boiled or cooked.
  • Extract one glass of juice from spinach leaves and add one teaspoon of honey.
  • You can also add a pinch of black pepper to it and mix it well.
  • Drink this natural remedy once a day.
  1. Blackstrap Molasses

One of the natural remedies is to fight anemia and increase haemoglobin levels in the blood. Blackstrap is a thick extract from sugarcane. It contains iron, folic acid, Vitamin B, magnesium, potassium, and other important nutrients.

  • Take 2 teaspoons of apple cider vinegar and 2 teaspoons of blackstrap molasses.
  • Add them to one glass of water and mix properly.
  • Now drink this remedy once a day.
  1. Watermelon

Watermelon is a very delicious food that helps to boost your immunity and haemoglobin level in the blood.

It contains many nutrients along with iron and vitamins. It also helps to get rid of dehydration and maintain the water level in your body.

  • Eat one bowl of watermelon in the morning with breakfast.
  • You can also drink watermelon juice daily.
  1. Eat More Meat

Meat is a very good source of iron which can help to raise your haemoglobin level. Eat more red meat especially because it contains a high amount of iron compared to white meat.

Different parts of meat contain different amounts of iron. So concentrate more on lamb liver, ground beef, and breasts of chicken.

  1. Mulberries Fruit

Mulberries are also a good source of iron and several vitamins. It helps to boost the haemoglobin level in the blood. This fruit is also good for a diabetic person.

  • Eat a bowl of mulberries daily with breakfast or evening snacks.
  1. Pumpkin Seeds

Pumpkin seeds are also known as chia seeds which are the perfect food to increase haemoglobin levels. In fact, 100 g of pumpkin seeds contains 15 mg of iron. Pumpkin seeds also contain fatty acids which are a good remedy for your skin.

  • Eat raw pumpkin seeds daily or add them to your salad.
  1. Lentils

Lentils are the type of pulse that contains many essential nutrients. It contains iron, protein, folic acid, potassium, and manganese. Add lentils to your diet to boost haemoglobin levels.

  1. Eat More Nuts

Nuts are a good source of iron, protein, and fatty acid. They help to improve your immune system and blood circulation in your body. Eating nuts daily also helps to fight anemia or low haemoglobin level in the blood. You can eat almonds, peanuts, pine nuts, hazelnuts, cashew nuts, walnuts, etc.

  1. Brown Rice

Brown rice is a good source of iron. Instead of eating white rice, go for brown. Eating a bowl of brown rice daily for lunch or dinner is a good way to fight anemia and increase haemoglobin levels.

Increase Iron Intake to Boost Haemoglobin Level in a Week

Iron deficiency is the major cause of low haemoglobin levels or anemia. Increasing iron intake can help to get rid of the low level of hemoglobin. You can also take an iron supplement but consult with your doctor first.

Foods that contain a high amount of iron include.

  • Red Meat
  • Tofu
  • Spinach
  • Almonds
  • Dates
  • Eggs
  • Peas
  • Avocado
  • Kidney beans

Consume Vitamin C to Increase Hemoglobin Level in 7 days

Vitamin C is very important to absorb iron in your body which helps to increase blood haemoglobin levels. Eat more food that contains vitamin C. You can also add vitamin A-rich food to your diet because it also helps to absorb iron.

Food rich in vitamin C Includes

  • Papaya
  • Strawberries
  • Lemon
  • Oranges
  • Broccoli
  • Grapefruit
  • Tomato
  • Spinach

Exercise to Increase Hemoglobin Level Quickly

Regular exercise is very important for your body to work properly. It helps to increase haemoglobin production and maintain the oxygen level in the body. You can do low-intensity to high-intensity exercise or aerobics. Make sure you do perform physical exercises under the supervision of a trainer.

Avoid Iron Blockers to Get Rid of Low Levels of Haemoglobin

There are many foods that reduce the ability to absorb iron in your body. So avoid these foods if you have a low level of iron.

  • Coffee
  • Alcohol
  • Tea
  • Beer
  • Wine
  • Dairy Products
  • Calcium Supplement
  • Soybean
  • Figs

Closing Thoughts

Low hemoglobin can be a serious health issue and sometimes it cannot be cured by foods and natural remedies. So if you see any symptoms of pale skin, gum bleeding, frequent headache, fast heartbeat or restless leg syndrome, etc. Consult with your doctor and get proper treatment.

If you don’t have any serious health condition and your haemoglobin is low then change your diet to increase your haemoglobin level. Eat iron-rich foods and fruits to raise your haemoglobin levels.

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