Updated: 23-07-2025
Haemoglobin is an iron-rich protein that is present in red blood cells.
It helps in proper body functionality. Haemoglobin carries oxygen throughout the body.
Everyone should maintain proper haemoglobin levels in the body.
Top 15 Foods to Improve Haemoglobin in a Natural Way
If the haemoglobin count drops, it causes various health issues and affects different diseases.
Here we are providing ways to increase haemoglobin levels naturally without any treatments or other procedures.
Hemoglobin Levels for Men and Women
The required level of haemoglobin in men and women varies, and the minimum required haemoglobin levels are mentioned below.
If an individual has a lower number than the mentioned levels, then he/she should consult a doctor to know the ways to increase haemoglobin 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
Here are the top 15 foods to improve haemoglobin
1. Dates:
Dates or dried dates contain high nutritional values such as iron, calcium, magnesium, and vitamins such as vitamins A and B. It increases the energy levels.
2. Pomegranates:
These are rich in iron, vitamins, proteins, calcium, carbohydrates, fibre, and other essential components. It helps in increasing haemoglobin levels.
3. Beetroot:
It is a source of iron and folate content. It boosts the haemoglobin 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. Yoghurt:
This is rich in calcium. Serving 250 grams of low-fat yoghurt is enough for the daily calcium needs of the body.
6. Broccoli:
Broccoli is the magical food that has infinite health benefits. It is rich in calcium, vitamin C, nutrients, and other essential minerals for the body.
7. Green leafy vegetables:
Green leafy vegetables are the best source of iron, proteins, and minerals, which provide a high amount of energy to the body.
8. Legumes:
Legumes such as soy nuts, kidney beans, chickpeas, black beans, and 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 rich source of vitamins and proteins and increases the haemoglobin levels.
10. Chicken breast:
It is a good source of iron. Consuming chicken breast at least 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. Dried fruits and nuts:
Dried fruits and nuts such as raisins, apricots, cashew nuts, almonds, pasta, etc. provide enough content of iron, vitamins, and fibre and help with a proper diet.
13. Eggs:
Eggs are the best breakfast food, 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 haemoglobin-friendly foods with iron, vitamin C, and protein. This should be taken under a doctor’s guidance, as some new health conditions, such as obesity, don’t support this food.
15. Brown Rice:
It is a good source of iron and other nutritional components. Brown rice not only boosts haemoglobin but is also a great source for diabetics and weight loss.
Natural and Best Ways to Increase Haemoglobin
- Consume iron-rich foods in everyday meals
- Increase Vitamin C and Vitamin B12 foods
- Add folate-content foods
- Maintain a proper diet.
- Do not skip any of the meals.
- Haemoglobin 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 haemoglobin
- Avoid excessive smoking
- Stop drinking quantities of alcohol
- Take the doctor’s guidance when the haemoglobin 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 they see a decrease in haemoglobin count and should not consume a high dose of iron, as it may risk the foetus and can cause severe health issues.
- Never take medication or pills to increase the haemoglobin, 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 a rise in haemoglobin count in a month. But, for that, one must follow a healthy diet.
- Follow our diet plans to increase your haemoglobin 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 spread her words about the importance of health to near & dears.
