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15 Proven Ways To Increase Your Haemoglobin Level And Iron-Rich Foods List

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Shrabani Pattnaik

05 Apr 2023

18 Apr 2025

10 min

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Have you felt sudden tiredness and weakness? Do you feel out of breath while climbing stairs or going up to the metro station? Have you been getting random headaches lately? All these are actually signs of low haemoglobin, and this is something you need to take seriously.

Haemoglobin is a protein in our blood. It has a quaternary structure made of two pairs of different proteins that bind to 4 iron molecules and carry oxygen. Now you know how important this is. Without enough haemoglobin, your body doesn’t get proper oxygen, and without oxygen, nothing works right. Women especially suffer due to anaemia, thalassaemia, and other diseases caused due to deficiency in iron.

Thankfully, there are many natural, science-backed ways to increase haemoglobin levels—and this blog is your complete guide.

What Is Haemoglobin? Normal Levels of Haemoglobin In Blood
How Can I Raise My Haemoglobin Level Quickly? 15 Proven Ways To Increase Your Haemoglobin Levels
What To Eat When Haemoglobin Is Low? 7 Foods Which Help Increase Haemoglobin Levels
Which Fruit Is Best For Haemoglobin?
The Final Say
FAQs
References

What Is Haemoglobin? Normal Levels of Haemoglobin In Blood

Haemoglobin is a quaternary structure protein that is found in blood. It contains iron and is used to transport oxygen from the lungs to the tissues and carbon dioxide from the tissues to the lungs. One single HB molecule can transport four oxygen molecules because it has four iron atoms. Haemoglobin in its oxygenated state is bright red, whereas deoxygenated haemoglobin is purplish blue.

Fun Fact

Leghemoglobin (Lb) is a plant protein analogous to haemoglobin, found exclusively in the root nodules of leguminous plants like soybeans and alfalfa. It plays a critical role in nitrogen fixation by maintaining oxygen balance for symbiotic bacteria.

Plants do not have blood like animals, but they have sap, which transports water and nutrients, and chlorophyll, a molecule structurally similar to haemoglobin.

Normal Levels of Haemoglobin in Blood

Group	Normal Haemoglobin Level (g/dL)
Adult Females	12 to 15
Adult Males	13.5 to 18
Children (varies by age)	11.5 to 15.5

Levels below these ranges are considered low and may indicate anaemia.

Signs of Low Haemoglobin

Weakness and tiredness
Shortness of breath
Pale skin
Fast heartbeat
Dizziness or fainting
Headache
Chest pain
Cold hands and feet
Brittle nails
Trouble concentrating
Sore or swollen tongue
Unusual cravings or pica eating disorder (e.g., dirt or ice)

Diseases Caused by Haemoglobin

Haemoglobin disorders, also known as haemoglobinopathies, are inherited conditions affecting the structure or production of haemoglobin. Major diseases include:

Sickle Cell Disease: Caused by abnormal haemoglobin S, leading to crescent-shaped red blood cells that can block blood vessels and cause tissue damage.
Thalassaemias: Result from insufficient production of haemoglobin, causing severe anaemia and related complications.

Also Read: 10 Supercharged Foods for Boosting Metabolism and Burning Fat — The Ultimate Cheat Code to Weight Loss!

How Can I Raise My Haemoglobin Level Quickly? 15 Proven Ways To Increase Your Haemoglobin Levels

Looking to quickly boost your iron levels? Here are 15 proven and practical ways to increase haemoglobin level with a blend of science-backed nutrition and traditional wisdom.

1. Eat Iron-Rich Foods

Red meat, spinach, legumes, and lentils are classic foods rich in iron. These increase the haemoglobin level by directly supplying the iron needed for haem production. Haem iron from animal sources is absorbed more efficiently by the body, making it especially effective in combating iron deficiency.

2. Add Vitamin C-Rich Foods

Vitamin C enhances the body’s ability to absorb non-haem iron from plant sources. Citrus fruits, bell peppers, and lemons not only boost immunity but also help increase haemoglobin levels by converting iron into a form more easily absorbed by the gut.

3. Consume Folate-Rich Foods

Folate (vitamin B9) is essential for red blood cell production. Leafy greens, beans, and nuts should be key components of any anaemia diet. A folate deficiency may lead to low haemoglobin and fatigue.

4. Drink Pomegranate Juice

Pomegranate is rich in iron, vitamins A, C, and E. Drinking it daily can help increase haemoglobin levels by supporting red blood cell production and enhancing circulation. It’s one of the top iron-rich drinks for adults.

5. Eat Black Sesame Seeds With Honey

Black sesame seeds are loaded with iron, calcium, and magnesium. Mixed with honey, they become more palatable and bioavailable, making them a traditional remedy to naturally increase haemoglobin levels.

6. Drink Beetroot Juice

Beetroot is rich in iron, folic acid, and fibre. Consuming it as juice or cooked supports the synthesis of haemoglobin and improves blood oxygenation. It's also a clever biohacking diet tip for those tracking iron levels.

Also Read: 6 Health Benefits of Giloy Juice, Nutritional Value & Side Effects

7. Eat Dates & Raisins

These dried fruits are excellent iron-rich Indian foods that help increase haemoglobin levels by providing both iron and vitamin C. Their natural sugars also offer a quick energy boost without caffeine.

8. Drink Nettle Tea With Lemon

Nettle leaves are high in iron, vitamin C, and other micronutrients. Adding lemon boosts iron absorption, making nettle tea a smart option to naturally increase haemoglobin levels.

9. Consume Soaked Fenugreek Seeds

Soaking fenugreek seeds overnight and consuming them in the morning with iron, fibre, and nutritional values helps improve haemoglobin level, especially in individuals with slow digestion.

10. Drink Wheatgrass Juice

Wheatgrass is packed with chlorophyll, which is structurally similar to haemoglobin. Drinking it on an empty stomach stimulates red blood cell production and can effectively increase haemoglobin levels in the body. You can make this juice by adding ToneOp Care’s Wheatgrass Powder, which is a vegan, gluten-free product that acts as a 100% natural detoxifier.

11. Use Jaggery As A Natural Supplement

Jaggery is an unrefined sugar rich in iron. It helps increase haemoglobin levels by boosting iron stores in the body and is often included in iron deficiency recovery plans.

12. Eat Apples Or Apple-Beetroot Juice

Apples contain iron and vitamin C, both of which help in maintaining haemoglobin levels. When paired with beetroot, they create a powerful blend to increase haemoglobin levels naturally and deliciously.

Also Read: Top 9 Apple Fruit Benefits for Better Health | ToneOp

13. Cook In Iron Utensils

Cooking in cast iron pans helps food absorb trace amounts of iron, especially acidic foods like tomato curry. This passive yet effective method can help increase haemoglobin levels without changing your diet.

14. Avoid Tea, Coffee & Calcium With Iron-Rich Meals

Tea, coffee, and other caffeinated drinks contain compounds that act as iron-blockers and inhibit iron absorption. Avoid consuming them alongside foods rich in iron if you want to increase your haemoglobin level efficiently.

15. Take Iron Supplements As Prescribed

When dietary sources aren't enough, iron supplements offer a reliable way to quickly raise haemoglobin. This is especially critical in managing anaemia in women and addressing diseases caused by a deficiency in iron.

Also Read: 10 Turmeric Water Benefits That Showcase Haldi's Superpower For Ultimate Health And Wellness!

What To Eat When Haemoglobin Is Low? 7 Foods Which Help Increase Haemoglobin Levels

Here are 7 foods which help increase haemoglobin levels:

Food	How It Helps Increase Haemoglobin Levels
Beetroot	Rich in iron, folate, and antioxidants, beetroot boosts red blood cell production. It's one of the most effective foods to naturally increase haemoglobin levels.
Pomegranate	Packed with iron, vitamin C, and fibre, pomegranate helps improve blood flow. It aids iron absorption and supports healthy haemoglobin levels.
Sesame Seeds	Black sesame seeds are high in iron and copper, vital for blood formation. They also contain vitamin E and folate, which support red blood cell health.
Green Leafy Vegetables	Spinach, kale, and fenugreek leaves are iron-rich Indian foods. They’re excellent for an anaemia diet due to their folate and vitamin C content.
Red Vegetables	Vegetables like tomatoes and red capsicum are rich in iron and lycopene. They help combat iron deficiency and improve haemoglobin synthesis.
Moringa Leaves	Moringa is loaded with iron, vitamin A, and C—perfect for biohacking your blood health. It’s a superfood known to treat anaemia in women effectively. You can also try ToneOp Care’s Moringa Leaf Powder.
Nuts and Seeds	Almonds, walnuts, pumpkin seeds, and sunflower seeds are full of iron and micronutrients. They’re easy to snack on and support consistent haemoglobin production.

Which Fruit Is Best For Haemoglobin?

While no single fruit reigns supreme, pomegranates are often highlighted as excellent for boosting haemoglobin. They are packed with iron, vitamin C, and antioxidants, all vital for healthy blood flow and red blood cell production.

Other good fruits are apples, which have iron and vitamin C that facilitates absorption, and bananas, with iron, folate, and vitamin B6 that are part of red blood cell production. Oranges and lemons are citrus fruits that are essential because of their high vitamin C content, which facilitates iron absorption from other foods. Dates, raisins, and apricots are also good fruits that contain non-heme iron.

Also Read: Kalonji Seeds Benefits: Health, Weight Loss, and Hair | ToneOp

The Final Say

Low haemoglobin can affect anything from your energy to your immunity. But with the correct food and lifestyle modifications, you can raise your haemoglobin level naturally and in no time. From iron-fortified beverages to potent seeds and greens, your daily plate can be your answer. Begin small, be regular, and feel the difference. Your body needs the oxygen boost!

FAQs

1. How to check haemoglobin at home?

You can actually get at-home haemoglobin test kits now, which usually involve a simple finger prick. You collect a tiny blood sample and then either compare its colour to a chart or use a small device to get a reading. While convenient, these might not be as precise as a lab test, so chat with your doctor if you're really concerned about your levels.

2. Can fasting increase haemoglobin levels?

Some studies have looked at this, especially during religious fasting periods like Ramadan. The results are a bit mixed – some studies found a slight increase, some a decrease, and others no change at all. So, it's not a reliable way to boost your haemoglobin, and it really depends on the individual and the type of fasting.

3. How fast can haemoglobin rise?

If your haemoglobin is low, raising it takes time. With dietary changes and iron supplements, you might see a gradual increase over a few weeks to months. If levels are severely low, doctors might recommend faster treatments like blood transfusions, which work more quickly. It really depends on why your haemoglobin is low in the first place.

4. Does milk increase the HB level?

Milk is great for calcium and other nutrients, but it's not a top source of iron, which is key for haemoglobin. In fact, some studies suggest that the calcium in cow's milk might even hinder iron absorption a bit. So, while milk is healthy, focus on iron-rich foods if you're trying to boost your HB.

5. Which tablet is best for increasing blood?

Usually, doctors recommend iron supplements if you need to increase your blood haemoglobin. Common ones contain ferrous sulfate or ferrous ascorbate, often along with folic acid.

References

About ToneOp

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