Hgb Rich Foods: Top 15 Fruits and Veggies to Increase Haemoglobin

Does your blood report show that you have low hemoglobin levels? Worried what this means to you? Well, it is not any serious problem, but an indicative report of hemoglobin deficiency in your blood, which is also called anemia. A person with low hemoglobin levels usually experiences dizziness, lethargy, weakness or shortness of breath. Thankfully, there are many natural ways to increase hemoglobin if the levels are not unusually lower than normal.

Before we start exploring them, let us first understand what is hemoglobin and what cause anemia or low hemoglobin?

What is Hemoglobin?

Hemoglobin is a type of protein that is present in red blood cells of your blood. It plays a key role in carrying oxygen to all your body organs and carrying back carbondioxide from the organs to your lungs from which it gets expelled. In short, it works like a transport system in your body, without which your organs will get deoxygenated and stop functioning well.

The result? You will start experiencing shortness of breath, dizziness, fatigue, lethargy, cold hands and feet, irregular heartbeats, chest pain and other symptoms. Your body also refuses to function actively and you feel constantly tried or dizzy without doing any work.

What are the Causes of Low Hemoglobin?

So, what leads to a deficiency of hemoglobin in the body? Anemia or low hemoglobin can occur in two major ways – Congenital and Acquired.

>> Congenital anemia is a defect that you are born with, owing to family history and genes.
>> Acquired Anemia is a condition in which you develop anemia and your body doesn't produce enough RBC's due to certain conditions such as:

> Heavy menstrual bleeding
> Iron deficiency, as iron shortage leads to hemoglobin shortage
> Vitamin deficiency of B12 and Folate
> Inflammatory conditions like Cancers, arthritis which interfere with hemoglobin production
> Pregnancy
> Intestinal Disorders
> Auto-immune diseases in which the body destroys its own cells

15 Natural Ways to Increase Hemoglobin Levels in the Body:

Did your doctor prescribe hemoglobin supplements like tablets? Are you experiencing gaseousness, flatulence, constipation, nausea and other symptoms with them? Then, natural foods maybe the best bet for you!

Here are 15 Best Foods to improve haemoglobin levels:

1. Spinach:

Did you know that spinach is one of the richest sources of iron that can boost haemoglobin naturally? A mere 100gms serving size of spinach offers about 2.7 mg of iron which accounts to 15% of DV. While most of this iron is non-heme, which means it won't be absorbed easily by the body, the high levels of Vitamin C significantly increase iron absorption by the body. Apart from iron, Spinach also offers many other vital nutrients like calcium, Vitamin E, Vitamin A etc. Both raw and cooked spinach offer good amounts of iron, so you can enjoy this green in myriad ways to overcome hemoglobin deficiency.

2. Kale:

Kale is one of the dark leafy vegetables that belongs to the cruciferous family. It is considered as one of the best foods to eat to increase hemoglobin as it offers 1.7mg of iron per 100gms serving. Kale is also a nutritional powerhouse as a single cup of this leafy green offers a wide range of essential vitamins like A, K, C and B6. Additionally, Kale also offers important minerals and antioxidants. While Kale does contain a high amount of oxalates which inhibit iron absorption, the high amounts of Vitamin C counters this action. Kale is best consumed in a raw or blanched form in smoothies and salads.

3. Liver:

If you are a non-vegetarian, then liver is one of the best hemoglobin boosting foods to eat. Most people discard organ meats as they are considered 'inedible'. However, these parts contain the highest concentration of iron, Vitamin B12 and folate which can improve hemoglobin levels in the body. For instance, a 100gms of lamb liver offers about 8.2 mg of iron, while a 100gms serving of beef liver offers 6.5 mg of iron. Additionally, animal or poultry livers offer other important nutrients like protein, vitamins and minerals.

4. Red Meat:

Red meat is one of the best things to eat to overcome low hemoglobin levels in the body. Red meat is an important source of heme iron, which is the most absorbable type of iron. A 100gms serving of red meat offers about 2.7mg of iron, which meets about 15% of DV. The general thumb rule is that "the redder the meat, the higher is the iron levels". Examples of red meat are beef, kangaroo, veal etc. However, you must eat red meat in moderation to avoid health issues associated with it.

5. Sea Food:

Sea food is another group of foods you can eat to boost hemoglobin levels significantly. There is plenty of variety like fish, clams, crabs, shrimps, oysters etc. which offer high levels of iron, particularly heme iron. Eating them regularly can help you overcome anaemia and its associated problems. Of all these different types of seafood, clams top the list of iron-rich foods as they offer 23.8mgs of iron with just three ounces of serving. Additionally, sea food is also a rich source of other vital nutrients like folate, Vitamin B12, Potassium etc.

6. Citrus Fruits:

By now, you must have understood the link between Vitamin C and iron absorption to overcome hemoglobin deficiencies! Citrus fruits when taken with other iron-rich foods like dark leaf greens increase iron absorption in the body. This is why fruits like lemon, orange, grapefruit, tangerines or sweet limes are included in the diet for low hemoglobin. The best way to take them is by adding them to juices, smoothies or salads along with iron-boosting foods for enhanced taste and benefits.

7. Pomegranate:

Pomegranate is one of the best foods to eat during pregnancy to boost hemoglobin levels. A 100gms serving of this fruit offers about 10.2mg of Vitamin C, which maximizes iron absorption in the body. By consuming this fruit as part of the low-hemoglobin diet, you can overcome anaemia quickly without having to depend on external supplements. Pomegranate also offers other vital nutrients like Vitamin K, Vitamin B12 and Folate which are important for better hemoglobin production.

8. Black-Eyed Peas:

Beans are one of the best foods to eat as a part of a high-hemoglobin diet. Black-eyed peas top the list of the different varieties of legumes like soy beans, kidney beans, and lima beans to boost hemoglobin levels naturally. Black-eyed peas or cow peas offer 8.27 mg of iron from 100gms serving which is about 107% of DV. Additionally, one serving of black-eyed peas offers 88% of daily recommended value of Folate. These beans also are rich sources of dietary fibre, vitamins and minerals.

9. Hazelnuts:

Nuts are one of the best plant-based foods to eat for improving hemoglobin levels naturally. While almonds, cashews and other nuts are certainly food for you, hazelnuts are particularly beneficial for overcoming anemia. Hazelnuts are high iron foods with an offering of 5.8gm of iron per 100gms serving. Additionally, hazelnuts are an excellent source of Vitamin B6, Folate, Potassium and other nutrients which are important for a healthy body.

10. Beetroots:

Beetroot is one of the best hemoglobin-boosting foods thanks to its iron-rich profile. This root vegetable offers about 0.8mg of iron per 100gms which accounts to 6% of RDA of iron. Additionally, beetroot is a rich source of Beta-carotene, the precursor of Vitamin A that lends the rich, dark pigment to the vegetable. Studies show that Beta Carotene leads to increased absorption of iron and is a must-eat food for people suffering from anemia.

11. Fortified Cereals:

Fortified cereals are one of the best iron-boosting foods to eat in order to overcome hemoglobin deficiencies. Breakfast cereals which come with the label "Fortified with Iron" helps you meet daily iron levels required by the body. They are also the easiest forms to consume daily, as you don't have to cook or do any prior preparation. That's not all! The body also easily absorbs iron from this source, making it easy for your body to fight anemia.Depending on the brand and the variety, fortified cereals come with different iron and nutrition levels.

12. Dates:

Dates are super sweet foods that help you deal with low hemoglobin levels in many ways. Firstly, dates are quite rich in iron with an offering of up to 10.4mg per 100gms serving, depending on the variety. Secondly, dates are rich in other essential nutrients like Vitamin C, folate, Vitamin B12 which aid iron absorption and hemoglobin production. The carbohydrates present in dates also help you overcome anemia symptoms like fatigue and drowsiness along with working as a healthy sugar substitute.

13. Pumpkin Seeds:

Seeds are one of the important things to eat to beat anemia, as they offer a wide variety of nutrients in an easily consumable snack format. Among the different types of seeds, pumpkin seeds are particularly good for boosting hemoglobin levels due to their iron-rich profiles. A 100gms serving of pumpkin seeds offer 3.3 mg of iron to your body. Additionally, pumpkin seeds also offer other nutrients like folate, magnesium, Vitamin K and zinc. Just eat them as a snack or sprinkle them on salads to enjoy their nutty taste.

14. Broccoli:

Broccoli is one of the best vegetables that can raise hemoglobin levels in the body naturally. One cup serving of cooked broccoli offers about 1mg of iron which helps you meet about 6% of DV. Raw broccoli offers a little high amount of iron with a value of 0.73mg per cup. Apart from iron, Broccoli is also rich in Vitamin C which can significantly raise the iron absorption. The best way to consume Broccoli is by steaming it lightly or sautéing it along with other vegetables to make a tasty stir-fry.

15. Soy Products:

Soy products like tofu and edamame have a reputation for being high protein, plant-based foods. However, not many of us know that these foods are also the best things to eat to increase hemoglobin levels. Tofu offers 5.4mg of iron per 100gms of serving while cooked edamame or green soyabeans offers 2.3mg of iron. Additionally, soy products offer a wide range of nutrients to enhance the overall health and well-being of an individual.

Those are some of the natural foods to eat to improve hemoglobin levels in the body. If you are marginally low hemoglobin levels, then eating these foods is a better option than choosing external supplements. Do note that you must eat these foods in moderation and not exceed the recommended quantities to avoid health issues.

DISCLAIMER: The information provided in the article is purely for the informational purpose(s) only. It is not meant to substitute the advice of a qualified medical expert or a physician or a dietary recommendation.