Hemoglobin is an important component in the processes that take place in our bodies. The red blood cells contain a protein called hemoglobin. These are the cells that transport oxygen throughout the body. Enhancing hemoglobin levels in the home may be possible through dietary changes and supplementation. Hemoglobin also shuttles carbon dioxide away from cells and into the lungs. When an individual exhales, carbon dioxide gas is emitted. It can be challenging for the body to carry out these activities when hemoglobin levels are low. In addition to carrying oxygen to the cells, it also brings carbon dioxide out of the cells and into the lungs. The fact that some people’s hemoglobin levels are low by default without apparent cause adds to the complexity of the issue. While some people with anemia never experience any discomfort, others suffer silently.

Anxiety, nausea, migraines, difficulty breathing, rapid heart rate, pale complexion, and a host of other symptoms might result when the body’s organs don’t obtain enough oxygen due to a decline in hemoglobin levels. Anemia is characterized by abnormally low quantities of hemoglobin in the blood. In India, anemia due to low hemoglobin levels is frequent, especially among women. Hemoglobin levels in adults should be between 14 and 18 g/dL for males and 12 and 16 g/dL for women. Anemia can be set up if iron levels drop too low. You must take the necessary steps to increase your hemoglobin levels. The synthesis of hemoglobin and the maintenance of a healthy hemoglobin level are both influenced by a healthy diet.

What are Hemoglobin rich foods?

Did you ever consider including foods that are high in hemoglobin in your diet in order to increase or keep your current levels of hemoglobin? Just these foods in your diet not only raise your hemoglobin levels but also provide you with a variety of other advantages. You can increase the amount of hemoglobin naturally in your body by adopting a few key adjustments to your diet. No matter how you choose to eat or live your life, improving your health requires that you have access to the highest-quality foods. If you want to increase the amount of hemoglobin in your blood, you have to consume more foods that are high in iron content.

To increase the number of blood cells in your body, all you need to do is consume more of these foods.

Following are the Hemoglobin rich foods


It is common knowledge that meat, and especially red meat, is a great way to get your daily dose of iron. Meat is the most effective dietary source of iron for increasing blood iron levels. Liver and other organ meats have the maximum iron content, with 8-10mg/100g serving – more than the recommended daily allowance for men. The maximum concentration of vitamin B12 per 100 grams is found in lamb’s liver, at 85.7 mcg. It contains 400 mcg of folate, 10.2 mg of iron, and 13 mg of vitamin C, making it an excellent source of these nutrients. Lean ground beef is a rich source of iron in your diet. There are 2.1 milligrams of iron in every 85 grams of ground beef. The iron content of chicken breast is comparable to that of other poultry meats. For every 3.5 ounces (100 grams), chicken breast is a good source of iron.


It is imperative that individuals who follow a vegan or keto diet include foods that are high in iron in their meal plans. The consumption of legumes and the products that derive from them can be beneficial. The types of legumes that are suggested are soybeans, kidney beans, and chickpeas. Soybeans have 15.7 milligrams of iron, 375 milligrams of folate, and 6 milligrams of vitamin C in each and every one hundred gram.

Carbohydrates and Cereals

Iron can be found in very high concentrations in bran cereals. However, they are not a substantial source of folate and do not include vitamin C or B12. They also do not have vitamin B12. Gluten-containing meals ought to be avoided by people who have been diagnosed with celiac disease. In addition, brown rice is a fantastic option because it is an outstanding iron source. One hundred grams of brown rice has around 0.4 milligrams of iron in it. Oatmeal, and barley, are some examples of whole grains that are high in iron content. Around 2.5 milligrams of iron can be found in each and every 100 grams of any whole grain.


Having higher hemoglobin levels is a result of increased iron absorption, which is greatly aided by vitamin C. To get your daily dose of vitamin C, try eating more citrus fruits. Hemoglobin levels are increased through the intake of iron, which is greatly aided by vitamin C. Due to their high vitamin C concentration, citrus fruits, guavas, and litchis come highly recommended. Dates and strawberries both have the same iron content per serving. Dried apricots and prunes are also acceptable considering their iron presence is concentrated during the drying process. Those with anemia can benefit from these super berries in two ways: first, they provide iron, and second, they improve the body’s ability to absorb iron. Apples are a good choice for increasing hemoglobin levels because they contain a lot of iron (and other minerals). Therefore, today, eat an apple.


Red blood cell levels can be increased by consuming seaweed, which provides 28.5 milligrams of iron and 93 micrograms of folate per 100 g. The high folate content of beetroot makes it a popular recommendation for improving hemoglobin. Vitamin C and iron can be found in decent amounts in it as well. Potatoes are an excellent source of iron and vitamin C, making them a good meal choice for those looking to increase their hemoglobin levels. Around 2.7 milligrams of iron per 100 grams can be found in this distant and sweeter cousin of cauliflower. Broccoli also provides a variety of other important elements, including magnesium and vitamins A and C. If you’re trying to increase your hemoglobin levels through vegetable consumption, spinach is your best bet. A 100-gram serving of this green deliciousness has up to 4 milligrams of iron.


Herbs are one of the most effective ways to increase the amount of hemoglobin in the blood. Although herbs and spices like thyme, parsley, spearmint, and cumin seeds contain a high concentration of iron. But, they do contribute to meeting your daily iron requirements in a supplemental manner. Your hemoglobin levels can be significantly improved by using this herb, which plays a very vital function in the process. The leaf of the nettle plant contains a high concentration of iron, as well as vitamins B and C and a number of other vitamins that contribute to an increased RBC count.


There is a good reason why eggs are often referred to as the breakfast of champions. Around six grams of protein, fifty-five micrograms of vitamin B12, twenty-two micrograms of folate, and fifty-nine milligrams of iron are included in a single egg.

Pumpkin Seeds

Without a doubt, the finest iron supply available. Around 15 milligrams of iron, or an astounding 83% of the daily required dose, may be found in just 100 grams of pumpkin or chia seeds. And what do you know? In addition, they have the skin-brightening necessary fatty acids. There’s a new meaning to the phrase “two birds, one stone”.

Dark Chocolate

For those of you who prefer dark chocolate, I have some good news. Every 100 grams of 80% dark chocolate has 17 milligrams of iron, which is around 90% of your daily iron requirement, therefore eating some of your favorite chocolate might help you simply increase your hemoglobin levels.

Is there a rise in Hemoglobin levels by taking iron pills?

It’s possible that you’ll need to intake iron pills in order to increase your hemoglobin level by a significant amount. However, consuming an excessive amount of iron can lead to a condition known as hemochromatosis. This can result in conditions that affect the liver, such as cirrhosis, as well as other adverse effects, including slowness, sickness, and puking. You should consult your physician in order to determine the appropriate dosage. Iron intake should not exceed 8 milligrams for men and 18 milligrams for women per day, according to the recommendations of various experts. If you are pregnant, you should try to limit your daily intake to no more than 27 mg.

In approximately a week to a month, depending on the underlying ailment that’s causing your low hemoglobin, you should start to see a difference in your iron level. This time frame is determined by your condition. Iron supplements should never, ever, under any circumstances, be left within the reach of children.  It is essential to ensure that your body is able to readily handle any more iron that you put into it, regardless of the method by which you choose to boost your iron consumption. There are some factors that might either enhance or reduce the amount of iron that is absorbed by your body. Because of their smaller blood volumes, children are at a far greater risk of suffering from iron poisoning than adults. In the event that your child consumes an iron supplement by accident, you should contact your physician right once.

The Bottom Line

Hemoglobin levels can be increased in several individuals through changes to their diets and herbal medications. Talk to your doctor about the best supplement dosage for you. If the patient’s hemoglobin levels remain low despite treatment, they may require additional intervention, such as blood and blood products. It may actually take to a year for hemoglobin levels to normalize. An increase in hemoglobin can take ranging from a few weeks to over a year to take effect, based on the actual reason and the modifications you make. If you’re married or have a long-term medical condition, your physician might suggest further treatment, such as an iron transfusion.

Hemoglobin, a protein found in red blood cells, is crucial for proper cellular metabolism, body functions, general health, and immunization. Anemia and other health problems may result from inadequate hemoglobin production, which could be the result of increased demands during pregnancy or a poor diet. Diets like meat, seafood, carbohydrates, grains, and legumes that are high in hemoglobin will help you keep your levels of this essential protein at a healthy level. Hemoglobin is essential to your health, and a lack of it can be dangerous. To maintain good health, it is crucial to get the recommended daily allowances of iron, and folate. A low hemoglobin level requires the attention of a healthcare practitioner and do not try to treat it on your own.


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Last Update: March 13, 2023