Hemoglobin is an important protein in red blood cells that gives blood its red color. More importantly, it helps carry oxygen to different parts of the body and removes carbon dioxide. If your hemoglobin levels are too low, your body won’t get enough oxygen, leading to symptoms like tiredness, dizziness, pale skin, and shortness of breath. This condition is known as anemia.
In India, low hemoglobin levels are quite common, especially in women. The normal hemoglobin range is:
- Men: 14 to 18 g/dL
- Women: 12 to 16 g/dL
If your levels are below this, you need to take steps to increase them. The good news is that you can naturally boost your hemoglobin by eating the right foods and making simple lifestyle changes.
Top Foods to Increase Hemoglobin Levels
1. Beetroot
Beetroot is packed with iron, magnesium, copper, and vitamins B & C, which help in the production of red blood cells. You can eat it raw in salads, cook it, or blend it into fresh beetroot juice for a nutritious boost.
2. Moringa Leaves
Moringa leaves contain iron, zinc, copper, magnesium, and vitamins A, B, and C, all essential for hemoglobin production. You can make a paste with chopped moringa leaves and mix it with jaggery powder for a natural iron-rich supplement.
3. Green Leafy Vegetables
Vegetables like spinach, mustard greens, celery, and broccoli are great plant-based sources of iron. However, raw spinach contains oxalic acid, which can block iron absorption, so it’s best to cook it before eating.
Broccoli, another powerhouse vegetable, is rich in iron, folic acid, magnesium, vitamin A, and vitamin C, making it a perfect choice for increasing hemoglobin levels.
4. Dates, Raisins & Figs
- Dates & Raisins provide a mix of iron and vitamin C, which helps the body absorb iron more effectively.
- Figs contain iron, magnesium, vitamin A, and folic acid. Eating a handful of dried figs and raisins or two to three dates in the morning can give you instant energy and improve your hemoglobin levels.
Tip: Drinking fig milk at night twice a week can further help increase hemoglobin levels.
5. Sesame Seeds
Black sesame seeds are full of iron, calcium, magnesium, copper, zinc, and vitamins B6, E, and folate. Try this easy recipe:
- Mix 1 tablespoon of roasted black sesame seeds with 1 teaspoon of honey.
- Roll it into a ball and eat it regularly for an iron boost.
You can also sprinkle sesame seeds over yogurt, oatmeal, cereal, or fruit salads to enhance your daily iron intake.
Other Natural Ways to Boost Hemoglobin
1. Eat More Fruits
Fruits like apples, apricots, grapes, bananas, pomegranates, and watermelons can improve hemoglobin levels.
- Apples are among the best iron-rich fruits.
- Pomegranates contain iron, calcium, protein, and fiber, making them an excellent choice for people with low hemoglobin.
You can add these fruits to your breakfast cereals, smoothies, salads, or fruit juices for a delicious and nutritious boost.
2. Use Iron Utensils for Cooking
Cooking food in iron utensils helps increase iron content in meals, making them beneficial for people with low hemoglobin.
3. Eat Vitamin C-Rich Foods
Vitamin C helps your body absorb iron better. Eat foods like:
- Gooseberries, oranges, lemons, strawberries, bell peppers, tomatoes, and grapefruits.
Make it a habit to include these vitamin C-rich foods in your daily diet.
4. Avoid Iron Blockers
Some foods can prevent your body from absorbing iron, so avoid them if you have low hemoglobin. These include:
- Tea, coffee, cocoa, soy products, wine, beer, cola, and aerated drinks.
5. Exercise Regularly
Moderate to high-intensity workouts increase hemoglobin production as the body demands more oxygen. Activities like walking, jogging, yoga, and strength training can help.
6. Take Iron Supplements (If Needed)
If your hemoglobin levels are too low, diet alone may not be enough. Your doctor may recommend iron supplements to help restore your levels. Always consult a doctor before taking any supplements.
Get Regular Hemoglobin Tests
It’s essential to monitor your hemoglobin levels through Complete Blood Count (CBC) tests. Early detection of low hemoglobin can help prevent complications and ensure you take the right steps to stay healthy.
By including iron-rich foods in your diet, making smart lifestyle choices, and getting regular check-ups, you can naturally increase your hemoglobin levels and keep your body strong and energetic! 😊