Hemoglobin: How to Increase Levels Naturally?

Before we discuss some home remedies to increase hemoglobin levels in the blood, there are a few things you need to know.

Top Hemoglobin Foods That Can Increase Your Hemoglobin Naturally

Hemoglobin, an iron-rich protein found in the red blood cells, renders the red color to your blood. It is responsible for carrying oxygen and transporting it to all the parts of the body. In addition to transporting oxygen, it carries carbon dioxide away from the cells and to the lungs for expulsion. Basically, hemoglobin is a very important protein, crucial for leading a healthy life.

What Happens When Your Hemoglobin is Low?

A drop in the level of hemoglobin can make it difficult for the body’s organs to get enough oxygen, which can lead to a plethora of symptoms including fatigue, dizziness, headaches, shortness of breath, fast heart rate, pale skin, etc. Decreased levels of hemoglobin in the blood are called anemia.

Low hemoglobin level is quite common in India, especially in women. The normal level of hemoglobin required for adult men is around 14 to 18 g/dL and for adult women, it’s 12 to 16 g/dL. Anything less than these levels can result in anemia.

It is vitally important that adequate measures are taken to improve your hemoglobin levels. Your diet can play a significant role in the synthesis of hemoglobin and maintain an optimum level of hemoglobin.

Listed Below are the Top Hemoglobin Food Items That Help You Increase your Hemoglobin Levels:

1. Beetroot:
   Beetroot is enriched with natural iron, magnesium, copper, phosphorus, and vitamins B1, B2, B6, B12, and C. The wealth of nutrients in this wondrous vegetable helps in increasing the hemoglobin count and regeneration of red blood cells. It can be consumed raw as salad or in cooked form. Alternatively, you can even blend it and prepare a glass of beetroot juice.
2. Moringa Leaves:
   Moringa leaves are rich in minerals like zinc, iron, copper, magnesium, and vitamins A, B, and C. Take a few finely chopped moringa leaves and make a paste, add a teaspoon of jaggery powder, and blend well. Consume this powder regularly along with breakfast to improve your hemoglobin level and red blood cells count.
3. Green Leafy Vegetables:
   Green vegetables to increase hemoglobin like spinach, mustard greens, celery, and ​ broccoli are rich vegetarian sources of iron. It is advised to have cooked spinach as raw leaves contain oxalic acid which may prevent the absorption of iron in the body. This leafy green vegetable is a natural source of vitamin B12, folic acid, and other vital nutrients, and you should make it a staple part of your daily platter if you want to increase your hemoglobin.

Broccoli is a rich source of iron and B-complex vitamin folic acid and also contains a healthy amount of other essential nutrients like magnesium, vitamins A and C. Moreover, green veggies are low in calories and are good sources of dietary fiber. Hence, they can also help you with weight loss and improve digestion.

4. Dates, Raisins & Figs:
   Dates and raisins offer a combination of iron and Vitamin C. Figs, on the other hand, are packed with the goodness of iron, magnesium, vitamin A, and folate. Consuming a handful of dried figs and raisins and two or three dates in the morning can provide you with instant energy and improve your hemoglobin levels. It is also recommended to have fig milk at bedtime twice a week to increase hemoglobin levels. Diabetics should take such dry fruits in moderation only.
5. Sesame Seeds:
   Eating black sesame seeds is another great way of increasing your iron intake as they are loaded with iron, calcium, magnesium, copper, zinc, selenium, and vitamins B6, E, and folate. You can soak them in some water and leave them overnight before consuming them the next morning. Mix about 1 tablespoon of dry roasted black sesame seeds with a teaspoon of honey and roll into a ball. Consume this nutritious laddu regularly to Increase your iron levels. You can sprinkle some over your cereal or oatmeal or even yogurts and fruit salads.

Other Tips to Increase Your Hemoglobin Levels at Home:

Rely on Fruits:

Apricots, apples, grapes, bananas, pomegranates, and watermelons play a very important role in improving hemoglobin count. Apples are a delicious and suitable option when it comes to Increasing hemoglobin levels as they’re one of the most iron-rich fruits out there. Pomegranate is a rich source of both iron and calcium along with protein and fiber. Its nutritional value makes it a perfect source for people with low levels of hemoglobin. Add these fruits to increase hemoglobin to your bowl of cereal or oatmeal, add them to your salads for a little sweetness, or put them in your milkshakes, smoothies, or fruit juices

Consume food cooked in iron utensils:

This is because an iron utensil fortifies your food with iron, making it potent for people suffering from low hemoglobin levels.
Take the help of Vitamin C Rich Foods: Include vitamin C in your diet as it helps your body to absorb iron more efficiently. Eat more gooseberry, oranges, lemon, sweet lime, strawberries, bell peppers, tomatoes, grapefruits, and berries, as they are super rich in vitamin C. Make it a habit of consuming these natural sources of Vitamin C regularly.

Avoid iron blockers:

Cut down on eating foods that hinder iron absorption in your body, especially if you have a low hemoglobin count. Limit the intake of hemoglobin foods rich in polyphenols, tannins, phytates, and oxalic acid such as tea, coffee, cocoa, soy products, wine, beer, cola, and aerated drinks.
Opt for moderate to high-intensity workouts: When you exercise, your body produces more hemoglobin to meet the increasing demand for oxygen throughout the body.

Add supplements when needed:

Some cases of low hemoglobin count can’t be fixed through diet alone. You may need to take oral iron supplements or additional treatments. Before you start taking an iron supplement, consult your doctor.

How to increase hemoglobin: Home remedies

Hemoglobin is a protein found in the red blood cells. These cells are responsible for carrying oxygen around the body. Dietary measures and supplements may help boost hemoglobin levels at home.

In addition to transporting oxygen, hemoglobin carries carbon dioxide out of the cells and into the lungs. Carbon dioxide is then released as a person exhales. Having low hemoglobin can make it difficult for the body to perform these functions.

In this article, learn how to increase hemoglobin levels naturally. We also look at methods of testing and what the results show.

How to increase hemoglobin:

A person can raise their hemoglobin levels at home by:

• . Increasing iron intake
• A person with reduced levels of hemoglobin may benefit from eating more iron-rich foods. Iron works to boost the production of hemoglobin, which also helps to form more red blood cells.

Iron-rich foods include:

• meat and fish
• soy products, including tofu and edamame
• eggs
• dried fruits, such as dates and figs
• broccoli
• green leafy vegetables, such as kale and spinach
• green beans
• nuts and seeds
• peanut butter

Increasing folate intake

folate is a type of vitamin B that plays an essential part in hemoglobin production. The body uses folate to produce heme, a component of hemoglobin that helps to carry oxygen.

If a person does not get enough folate their red blood cells will not be able to mature, which could lead to folate-deficiency anemia and low hemoglobin levels.

Good sources of folate include:

• beef
• spinach
• rice
• peanuts
• black-eyed peas
• kidney beans
• avocadoes
• lettuce

Maximizing iron absorption

Consuming iron in foods or supplements is important, but a person should also help their body to absorb that iron.

Foods rich in vitamin C, such as citrus fruits, strawberries, and leafy green vegetables, can boost the amount of iron absorbed. Taking a vitamin C supplement may also help.

Vitamin A and beta-carotene can aid the body in absorbing and using iron.

Foods rich in vitamin A include:

• fish
• liver
• squash
• sweet potatoes
• kale and collards

Foods high in beta-carotene include yellow, red, and orange fruits and vegetables, such as:

• carrots
• sweet potatoes
• squash
• cantaloupes
• mangoes

While vitamin A supplements can help the body to process iron, the vitamin is dangerous if too much is consumed.

Excess vitamin A may lead to a condition known as hypervitaminosis A. This can cause symptoms such as bone and joint pain, severe headaches, and increased pressure within the brain

How to Increase Hemoglobin in Child:

Well, Pediatricians hear this question way too constantly in their conventions. Our pediatric nutritionist platoon at Fitterfly intends to help you unfold the fact lines towards boosting your child’s hemoglobin situations just by going the natural way with easy food tips.