Hemoglobin is an iron-rich protein which is present in red blood cells. It helps in proper body functionality. Hemoglobin carries oxygen throughout the body. Everyone should maintain proper hemoglobin levels in the body. If hemoglobin count drops it causes various health issues and effect different diseases. Here we are providing with the ways to increase hemoglobin levels naturally without any treatments or other procedures. 

Hemoglobin Levels for Men and Women:

The required level of hemoglobin in men and women varies and minimum required hemoglobin levels are mentioned below. If an individual contains less number than the mentioned levels, then he/she should consult a doctor to know the ways to increase hemoglobin levels or else they may suffer severe health issues.

  • Men 14-18 mg/dl
  • Women 12 -16 mg/dl

Symptoms of Low Hemoglobin Levels:

  • Extreme fatigue or tiredness
  • Sore tongue
  • Lack of concentration
  • Bones weakness
  • Breathing difficulties
  • Swelling in hands or feet
  • Chest pain
  • Legs Syndrome

{ Also Read: Sickle Cell Disease }

Top 15 foods to improve hemoglobin:

1.Dates: Dates or dried dates contains high nutrition values such as iron, calcium, magnesium and Vitamins such as Vitamin A, and B. It increases the energy levels.

2.Pomegranates: These are rich in iron, vitamins, proteins, calcium, carbohydrates, fiber and other essential components. It helps in increasing hemoglobin levels.

3.Beetroot: It is a source of iron and folate content. It boosts the hemoglobin levels in the body. Eating beetroot in any way will have many amazing health benefits.

4.Watermelon: It is rich in vitamin c and makes the iron absorption process faster than others. Deep red watermelons have more benefits than the normal ones.

5.Yogurt: This is rich in calcium. Serving 250 grams of low-fat yogurt is enough for daily calcium need to the body.

6.Broccoli: Broccoli is the magical food which has infinite health benefits. It is rich in calcium, vitamin c, nutrients and other essential minerals to the body.

7.Green leafy vegetables: Green leafy vegetables are the best source of iron, proteins, and minerals which provide the high amount of energy to the body.

8.Legumes: Legumes such as soy nuts, kidney beans, chickpeas, black beans, lentils are filled with iron and nutrients.

9.Liver: This food is rich in Vitamin B12, folate, iron, Vitamin C, etc. Especially lamb liver is a high source of vitamin, proteins and increases the hemoglobin levels.

10.Chicken breast: It is the good source of iron. Consuming chicken breast at least weekly twice will improve health.

11.Dark Chocolate: Dark chocolates are the best source of iron, proteins, calcium, and other minerals. It stimulates heart health and helps in proper functionality.

12.Dry fruits and nuts: Dried fruits and nuts such as raisins, apricots, cashew nuts, almonds, pasta, etc. provide enough content of iron, vitamins, fiber and helps the proper diet.

13.Eggs: Eggs are the best food for breakfast which is light and provides enough energy to the body. It also contains iron, calcium, vitamin B12, and other essential health benefits.

14.Potatoes: These are hemoglobin friendly foods with iron, vitamin c, proteins. This should be taken under doctor's guidance as few health conditions such as obesity don't support this food.

15.Brown Rice: It is a good source of iron and other nutrition components. Brown rice not only boosts hemoglobin but also a great source for diabetics and weight loss.

Natural and Best ways to increase hemoglobin:

  • Consume iron content food in everyday meals
  • Increase Vitamin C, Vitamin B12 foods
  • Add folate content foods
  • Maintain proper diet.
  • Do not skip any of the meals
  • Hemoglobin is a source of iron, so if the count reduces try to eat more iron-rich foods.
  • Prepare healthy recipes to make your food more delicious

Tips while choosing the different ways to increase hemoglobin:

  • Avoid excessive smoking
  • Stop drinking high quantity of alcohol
  • Take doctor's guidance when the hemoglobin level decreases for food and treatments.
  • Always try to prefer natural and organic ways to increase hemoglobin count
  • Pregnant women should consult a doctor if seen decrease in hemoglobin count and should not consume a high dose of iron as it may risk fetus and can cause severe health issues.
  • Never take medication or pills to increase the hemoglobin as they are temporary and may have a high risk of various side effects.
  • If the above-mentioned foods are consumed daily, you can see the rise in hemoglobin count in a month. But, for that one must follow the healthy diet.
  • Follow our diet plans to increase your hemoglobin levels easily and in an organic way.

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Author's Bio: Ashreetha Pendkar Is a Healthcare writer, trainer and Digital marketing expert, she loves to read healthcare content and spreading her words about the importance of the health to near & dears.