How to Naturally Increase Hemoglobin Levels

How to Naturally Increase Hemoglobin Levels 

What makes your blood red? It is a protein called hemoglobin, which gives our blood that deep red color. Besides imparting color, hemoglobin also takes the responsibility to transport oxygen throughout your body. This keeps your energy levels steady and your organs operating as they should. Seeing its amazing benefits, you should always strive to know how to increase hemoglobin content in your body. 

But what if someone's hemoglobin drops below normal levels? Fatigue, weakness, and more serious complications may occur — the body suffers. There are many different reasons why a dip in hemoglobin level can occur. We must recognize them all and not leave the condition unaddressed. 

The best part is that we can address this problem using natural ways. Let's learn how to increase hemoglobin naturally! 

How Do You Know That Your Body is Hemoglobin Deficient? 

The following common symptoms of low hemoglobin levels (also known as anemia) will help to identify the problem: 

• Constant fatigue or weakness 
• Pale skin, particularly around the lips and nails 
• Shortness of breath during simple tasks 
• Dizziness or frequent headaches 
• Cold hands and feet 
• Irregular or fast heartbeat 

When you visit your healthcare provider with these symptoms occurring persistently, they would recommend that you have your hemoglobin levels checked. 

Causes of Low Hemoglobin  

Does the report show a dip in hemoglobin level? There can be several reasons that you can hold responsible: 

• Iron deficiency–the most common cause 
• Vitamin B12 and folate deficiency 
• Chronic blood loss from heavy menstruation, ulcers, or injuries 
• Chronic diseases, like kidney disease or cancer 
• Poor dietary intake, such as not eating enough iron or vitamin-rich foods 

How to Increase Hemoglobin Naturally 

Unless your deficiency is severe, lifestyle and dietary changes can fix it. Here's how you can naturally improve your hemoglobin: 

• Eat iron-rich foods regularly 
• Include vitamin C in your diet to help with iron absorption 
• Get enough folate and vitamin B12, which help your body make red blood cells 
• Avoid tea or coffee during meals, as they hinder iron absorption 

• Stay hydrated, particularly if you are active or live in a hot climate 

   

Top 10 Hemoglobin Foods to Add to Your Diet 

Incorporate these iron-rich, hemoglobin-boosting foods into your daily meals: 

1 . Spinach 

Non-heme iron, folate 

Boosts RBC production and provides plant-based iron 

2 . Legumes (lentils, chickpeas, soybeans) 

Non-heme iron, protein 

Rich in iron and protein, perfect for vegetarians 

3 . Red Meat (in moderation) 

Heme iron 

Highly absorbable form of iron that supports hemoglobin 

4 . Pumpkin Seeds 

Iron, zinc, magnesium 

Compact nutritional source, boosts iron levels 

5. Tofu 

Iron, calcium, and protein 

Great meat alternative for iron and protein 

6. Beetroot 

Iron, folate 

Improves the oxygen-carrying capacity of red blood cells 

7. Pomegranate 

Iron, vitamin C, and antioxidants 

Helps with both the iron supply and its absorption 

8. Broccoli 

Iron, vitamin C 

Vitamin C improves non-heme iron absorption 

9. Dates and Raisins 

Iron, natural sugars 

Quick energy + iron-rich snack, especially beneficial for women 

10. Iron-Fortified Cereals 

Fortified iron, B vitamins 

Ideal for children, pregnant women, and those with anemia 

So, you can increase these items in your diet if you wish to have food to increase hemoglobin. Such food items naturally support red blood cell production. 

Fruits to Increase Hemoglobin 

If you prefer light, refreshing snacks, fruits can help, too. Here are the best fruits to increase hemoglobin: 

• Pomegranate – Balances iron and vitamins 
• Apple – A simple daily source of iron 
• Prunes – High in iron and dietary fiber 
• Watermelon – Aids iron absorption with its vitamin C content 

What to Drink to Increase Hemoglobin? 

Iron-rich drinks are an easy way to supplement your diet. Consider sipping on: 

• Beetroot juice: Known for its blood-purifying qualities 
• Spinach & pomegranate smoothie: Iron and vitamin C combo 
• Nettle tea: A herbal source of iron and vitamin C 
• Lemon water or orange juice: Boosts iron absorption 
• Jaggery water: A traditional Indian remedy for anemia 

You need not wonder what to drink to increase hemoglobin. These beverages are both tasty and therapeutic. 

Medicine to Increase Hemoglobin (When Natural Remedies Aren’t Enough) 

Sometimes, diet alone isn’t enough, especially in cases of moderate to severe anemia. Here’s what doctors typically prescribe: 

• Iron supplements (ferrous sulfate) 
• Folic acid tablets 
• Vitamin B12 shots or pills 
• Iron injections or IV drips 

Important Note: These should never be taken without medical supervision because over-supplementation can cause serious side effects. 

Bonus Tips to Boost Hemoglobin Absorption 

Getting iron is only half the battle—your body also needs to absorb it effectively. Try these quick tips: 

• Pair iron-rich meals with citrus fruits or vitamin C supplements 
• Avoid drinking coffee or tea within 1 hour of meals 
• Cook in cast-iron cookware, which adds small amounts of iron to food 
• Include more protein in your diet, as amino acids aid hemoglobin production 

To Sum Up 

So, now you are well equipped. You actually have a very fair idea of how to increase hemoglobin levels in your blood, and that too naturally! No more fainting and dizzying out, as you can supplement your body with enough raw materials that can build the very important oxygen-carrying protein.  

Adopt better food choices, hydration, or occasional supplementation to naturally increase your levels. Remain consistent with the diet changes you make, and you’ll see a real difference. 

If you are from or around Khar in Mumbai, you can consult some of the best healthcare providers at Hinduja Hospital. Get yourself tested and learn how to regulate your hemoglobin levels through a personalized diet and medication plan.  

FAQs 

Q1. What is a normal hemoglobin level? 

Normal hemoglobin levels in adults range from 13.2-16.6 g/dL for men and 11.6-15 g/dL for women. There are slight variations based on age and health. 

Q2. What does it mean if hemoglobin is low? 

Hemoglobin levels may drop due to a disease or condition affecting the body's ability to produce red blood cells. This results in an insufficient oxygen supply that brings about fatigue and weakness. 

Q3. Is 9.5 hemoglobin low? 

Yes, 9.5 g/dL of hemoglobin is regarded as low. This low level raises the possibility of anemia. In this condition, the body lacks enough hemoglobin or healthy red blood cells to deliver oxygen effectively.