How to Increase Your Hemoglobin Level


Did your latest blood report indicate that you have a low hemoglobin level? It may sound scary if you don’t know what it means or what to do about it, so we’ve gathered a lot of information here to help you deal with the situation.

It’s important that you take steps to correct the problem. Hemoglobin is a protein molecule present in red blood cells that is crucial for carrying oxygen throughout the body. Read on to know how to increase your hemoglobin level.

how to increase your hemoglobin

Causes of a Low Hemoglobin Count

  • A low hemoglobin count is defined as less than 13.5 grams per deciliter of blood in men and less than 12 grams per deciliter in women. If you are just slightly below the normal level, it is not a cause for concern but you should keep an eye on it. However, a severely low hemoglobin count accompanied by symptoms can be a sign of anemia.
  • Loss of red blood cells contributes to low hemoglobin in the body. This can stem from external or internal bleeding resulting from trauma or an injury. Other causes include heavy menstrual bleeding or bleeding due to conditions like hemorrhoids, ulcers or stomach cancer.
  • Anemia – including aplastic anemia, iron-deficiency anemia and vitamin-deficiency (B and C) anemia – is the leading cause of low hemoglobin levels. Blood-related conditions like leukemia and thalassemia can also lead to low hemoglobin.

Symptoms of a Low Hemoglobin Count

  • An extremely low hemoglobin level is marked by anemia symptoms that include general fatigue, recurring headaches, weakness, dizziness, a fast or irregular heartbeat, and shortness of breath.
  • You may also experience a tingling or crawling sensation in the limbs, along with cold hands and feet. Some people also have unusual cravings for non-food items like dirt, ice or clay.

Home Treatment to Boost Your Hemoglobin Count

Women and children are often at a greater risk for a low hemoglobin count. Fortunately, in most cases, low hemoglobin can be remedied by eating the right foods.

Incidentally, the body absorbs nutrients from food more easily than from over-the counter supplements. If you have a clear idea of the nutrients you need to boost your hemoglobin count, you can easily incorporate them into your diet.

Here we’ll explain four pillars that are crucial to boosting the hemoglobin count in your blood.

  1. Iron

Iron deficiency is the most common cause of a low hemoglobin count. The best way to go about boosting your hemoglobin level is to eat foods rich in iron.

Red meat, fish, poultry, whole eggs and oysters are among the best sources of heme iron, which is a form of iron present in many animal foods that gets readily absorbed in the body.

However, many vegetarian food sources can also provide ample iron, as long as you also consume dietary companions necessary for iron absorption. Cooked leafy greens like spinach, Swiss chard, collard greens, turnip greens and kale are packed with iron.

Other good plant-based sources of iron include asparagus and tofu, along with fruits like beetroots, pomegranates, apricots, watermelon, prunes and Indian gooseberries. , almonds, blackstrap molasses, dates and raisins are also high in iron.

You can easily make drinks with certain fruit juices to help you boost your hemoglobin count. For best results, use fresh juice to make these drinks (see below).

  1. Vitamin C

Vitamin C, or ascorbic acid, is a carrier-rich molecule that aids the body’s absorption of iron. Intake of iron, whether from food sources or supplements, should always be accompanied with consumption of vitamin C.

Citrus fruits are a no-brainer when it comes to foods rich in vitamin C. Strawberries, papayas, Indian gooseberries, broccoli, bell peppers and tomatoes are also abundant in vitamin C.

  1. Folic Acid

Folic acid and folate are forms of water-soluble B-complex vitamins that are required for the formation of red blood cells. Since this nutrient is also crucial to the body’s absorption of iron, its deficiency often hinders iron absorption even if you are eating an iron-rich diet.

While folic acid is a synthetic supplement, folates occur naturally in foods. Rich sources of folate include leafy greens like spinach and lettuce, chicken liver, bananas, broccoli, beetroots, wheat germ and peanuts.

  1. Dried Herbs

Herbs have long been used to increase red blood cell counts as well as for healthy production of hemoglobin. Dried herbs like nettle leaf, dong quai, spearmint, holy basil, chervil, cilantro, parsley and bay leaf can help you boost your hemoglobin level.

While not rich in iron themselves, these dried herbs assist the absorption of iron from food sources. Nettle, in particular, contains B vitamins and vitamin C in abundance, in addition to having some iron content itself.

Food and Drink Ideas for Boosting Your Hemoglobin Level

While you formulate your diet to meet your body’s needs and increase your hemoglobin levels, here are some healthy and delicious ways to help you along.

Method 1: Drink Apple and Beet Juice

While apples are not a good source of iron, they contain a lot of vitamin C that helps the body absorb the ample iron present in beet juice. Beet juice also contains folic acid, which further helps in absorption of the iron.

Honey will not only improve the taste but also aid digestion and absorption of the nutrients.

Things you’ll need:

things you'll need for using apple and beet juice to increase your hemoglobin

  • Apple juice (rich in vitamin C) – 1 cup
  • Beetroot juice (rich in iron and folate) – 1 cup
  • Honey (promotes nutrient absorption) – 1 to 2 teaspoons

Step 1. Combine the ingredients

combine the ingredients

  • Pour 1 cup each of apple juice and beet juice into a jar.
  • Add 1 to 2 teaspoons of honey.

Step 2. Mix well and consume twice daily

mix well and drink

  • Stir well to mix the ingredients.
  • Drink 1 cup of this drink twice daily. With regular use, this remedy should give you results within 3 to 4 weeks.

Method 2: Eat Almonds

eat almonds to increase your hemoglobin

Almonds are popularly crowned the king of nuts, due to their high nutritional profile. A handful of good quality almonds can help you boost your daily iron intake. Consume almonds with foods rich in vitamin C and folates to aid the absorption of iron.

Additional benefits of almonds are also tempting. Almonds support heart-healthy benefits and provide protection against diabetes and cardiovascular disease. They can also help you lose weight, maintain healthy skin and keep your mind sharp.

When it comes to eating almonds, avoid the roasted, salted or extensively processed varieties. Opinions are divided about the style of consumption – soaked or not soaked. As long as they’re raw or only lightly processed, you can eat them however you like.

  • Munch on raw almonds as a healthy snack, or soak the almonds for 10 to 12 hours and peel them before consuming. While soaked almonds are easily digested, the skin on raw almonds is rich in antioxidants and vitamin E.
  • You can also consume almond milk or almond butter or include almond flour in your baking.

Method 3: Consume Apple Cider Vinegar and Blackstrap Molasses

Blackstrap molasses can provides a host of essential minerals, including iron. Just 1 tablespoon of blackstrap molasses contains 3.5 mg of iron, which constitutes about 19 percent of the recommended daily value.

You can incorporate molasses in your cooking and baking as a sweetening agent, or you can consume it as a drink with raw and unfiltered apple cider vinegar. The acetic acid in apple cider vinegar boosts the body’s absorption of the iron.

Things you’ll need:

things you'll need for using apple cider vinegar and blackstrap molasses to increase your hemoglobin

  • Blackstrap molasses (rich in iron) – 1 to 2 teaspoons
  • Raw, unfiltered apple cider vinegar (aids iron absorption) – 1 to 2 teaspoons
  • Water – 1 cup

Step 1. Combine the ingredients

combine the ingredients

  • Put 1 to 2 teaspoons of blackstrap molasses into a cup.
  • Add in 1 to 2 teaspoons of raw, unfiltered apple cider vinegar.
  • Pour in 1 cup of water.

Step 2. Mix well and consume the drink daily

stir well and drink

  • Stir well to mix the ingredients thoroughly.
  • Consume this drink once a day regularly for 1 month for significant results.

Method 4: Drink Pomegranate Juice with Breakfast

Besides iron, pomegranates also contain important minerals like calcium, phosphorus and magnesium. Being rich in vitamin C and folate, the iron from this fruit is readily absorbed in the body.

For those with a delicate digestive system, fresh pomegranate juice will work the best. If you wish juice pomegranate arils at home, deseeding the fruit is quite easy. To enhance the benefits of the juice, drink it with a little cinnamon and honey.

Things you’ll need:

things you'll need for using pomegranate juice to increase your hemoglobin

  • Pomegranate juice (rich in iron, vitamin C, folate) – 1 cup
  • Cinnamon powder (aids nutrient absorption) – ¼ teaspoon
  • Honey (aids nutrient absorption) – ½ teaspoon

Step 1. Combine the ingredients

combine the ingredients

  • Put ¼ teaspoon of cinnamon powder into 1 cup of pomegranate juice.
  • Add ½ teaspoon of honey to it.

Step 2. Mix and drink the juice

mix well and drink

  • Stir well to mix the ingredients.
  • Consume this drink along with your breakfast for 1 month to get a significant rise in your hemoglobin levels.

Method 5: Consume Tomatoes

eat tomatoes to increase your hemoglobin

Consuming tomatoes is a great way to boost your hemoglobin count. They contain vitamin C in abundance, along with some amount of iron. Eating tomatoes will help your body absorb iron from the foods you consume.

Sun-dried tomatoes and fresh tomatoes are the best choices for increasing your iron and vitamin C intake.

Tomatoes are very versatile and can be incorporated into your diet in a variety of ways.

Tips

  • Foods like coffee, tea, soda and alcohol as well as calcium-rich foods like dairy products hinder iron absorption in the body. To raise your hemoglobin level through iron intake, limit your consumption of these foods or avoid them altogether.
  • Engage in moderate- to high-intensity exercise to promote hemoglobin production in the body. That’s because exercise prompts the body to produce more hemoglobin to meet its higher demand for oxygen.

References:

http://www.mayoclinic.org/symptoms/low-hemoglobin/basics/causes/sym-20050760

http://www.mayoclinic.org/symptoms/low-hemoglobin/basics/definition/sym-20050760

http://www.healthline.com/health/iron-deficiency-anemia?m=0#Symptoms4

http://www.mayoclinic.org/drugs-supplements/folate/background/hrb-20059475

Summary of How to Increase Your Hemoglobin Level

how to increase your hemoglobin

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