Hemoglobin deficiency is a common problem in India. So common, in fact, that it’s gotten to the point that we don’t even take it that seriously anymore. As to what it is, hemoglobin is an iron-rich metalloprotein present in red blood cells that plays a very important role in the human body, as it carries oxygen from the lungs to the rest of the body. It releases the oxygen, which powers up the body and metabolizes it, essentially helping the whole body to keep working.

Because of its importance, lack of hemoglobin in red blood cells can have a detrimental effect, such as weakness, fatigue, shortness of breath, dizziness, poor appetite, headaches, and rapid heartbeats. More severe symptoms are also witnessed if there’s a significant drop in hemoglobin, such as the development of anemia.

As to the cause of hemoglobin deficiency, a couple of things play a part, such as:

• A sedentary lifestyle
• Poor eating habits
• Decreased production of red blood cells (RBCs) due to a defect in bone-marrow
• Premature RBC destruction due to a special condition called thalassemia
• Blood loss

Though there are many medications and pills available to fight deficiencies, the best way to increase hemoglobin is through a healthy and nutritious diet filled with vitamins and minerals like vitamin B, vitamin C, and iron. With that in mind, let’s go over some natural ways to increase hemoglobin.

Natural Ways to Increasing Hemoglobin Include:

As we just touched on, a healthy diet will cure many of life’s ailments, and hemoglobin deficiency is no exception. To start, make sure to do and eat the following:

1. Eat More Iron-Rich Food

Iron is essential for hemoglobin formation, and its deficiency is one of the most common reasons for low hemoglobin in the blood. To counter, eat iron-rich food like:

• Spinach
• Asparagus
• Beans
• Potatoes
• Cauliflower
• Bell peppers
• Broccoli
• Green peas
• Dates
• Almonds
• Amla
• Raisins
• Pumpkin seeds
• Dry beans
• Black beans
• Lentils
• Whole grains
• Yogurt
• Chicken liver
• Eggs
• Seafood
• Clams
• Red lean meat

2. Take Folic Acid

Folic acid is a type of vitamin B that’s imperative for the maturation of young red blood cells and the formation of the iron-containing portion of hemoglobin. Some natural foods to increase the amount of folic acid in the body include:

• Green leafy vegetables
• Sprouts
• Dried beans
• Wheat germ
• Peanuts
• Bananas
• Broccoli
• Chicken liver

3. Take Vitamin B12

Vitamin B12 is essential to produce red blood cells. This is a water-soluble vitamin and doesn’t get stored in the body in a significant amount. So, it requires a daily intake to maintain the supply.

Some rich sources of Vitamin B12 include milk, eggs, poultry, fishes, fortified breakfast cereals, and bread.

4. Take Vitamin C

Vitamin C allows for better iron absorption in the body and is also helpful in synthesizing red blood cells.

As such, you’ll want to add some rich sources of Vitamin C like:

• Oranges
• Lemons
• Strawberry
• Guava
• Bell peppers
• Tomatoes
• Broccoli
• Potatoes
• Spinach
• Cabbage

5. Eat Pomegranates or Drink Fresh Pomegranate Juice

Pomegranates are one among the best fruits to treat blood-related illness because they’re rich in iron, protein, calcium, and fiber — all of which not only increase hemoglobin production but also promote healthy blood flow. To benefit, eat pomegranate seeds or drink fresh pomegranate juice.

6. Eat Beetroot

Another great fruit to treat blood-related ailments is beetroot, which is rich in iron, folic acid, fiber, and potassium. Beetroot can be consumed raw, in salads, or can be added to fresh juices to extract its maximum benefits.

7. Eat Tomatoes

Tomatoes are rich in iron and vitamin C and also promote hemoglobin production. The best part is that this versatile fruit—yes, it’s a fruit— can be consumed raw or cooked, whether in soups, salads or sauces.

8. Eat Prunes

image: chatelaine.com

Prunes (dried plums) are a rich source of iron, as every 100g contains 9% of your daily recommended iron intake. You can eat them in their dry form, or soak them overnight to enjoy softer prunes the next morning.

9. Exercise Regularly

Regular exercise releases RBCs and increases hemoglobin production, both of which combine to meet the increased demand for oxygen. However, its extent depends on the type and intensity of training or exercise.

Final Thoughts

Don’t let the normalization of hemoglobin deficiency deter you from doing something about it. Instead, include the foods we covered today as a simple, yet effective and natural way to increase hemoglobin production and levels in your blood.