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. (1)

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.
• Iron-deficiency and vitamin deficiency, specifically vitamin B12, are the leading cause of low hemoglobin levels. Iron deficiency and vitamin B12 anemia can be related to poor nutritional intake of iron and vitamin B12 or can be related to poor absorption of iron and B12 by the body. Blood-related conditions like leukemia, thalassemia, sickle cell disease, and numerous other conditions 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. Ice and corn starch are the most commonly ingested substances in persons with anemia.

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. (5)

Once your healthcare provider has determined the cause of your anemia, or low hemoglobin level, discuss with your healthcare provider the following home remedies to increase your hemoglobin level.

Your healthcare provider should be aware of all the methods you are performing to increase your hemoglobin level.

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

Iron

Iron deficiency is the most common cause of a low hemoglobin count. If you have iron deficiency anemia (IDA), the best way to increase your hemoglobin level is to eat iron-rich foods. (2)

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 get readily absorbed in the body.

Many vegetarian food sources can also provide ample iron, but it is necessary to consume dietary companions, such as folic acid and vitamin C, to facilitate the absorption of the iron.

Cooked leafy greens like spinach, Swiss chard, collard greens, turnip greens, and kale are iron-rich foods.

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).

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. (3)

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.

Folic Acid

Folic acid and folate are water-soluble B vitamins that are required for the formation of red blood cells. Folate is naturally-occurring in foods, whereas folic acid is synthetic, or man-made, and is often added to foods and is available in tablet and injectable forms.

Since folate is crucial to the body’s absorption of iron, folate deficiency hinders iron absorption. Therefore one with folate deficiency will not properly absorb ingested iron. (4)

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 vitamin C. Beet juice contains folate and has been proven to increase the hemoglobin levels. (6)

The apples and beets have a synergistic effect and are much more beneficial when consumed together.

Adding honey to your apple and beet juice mixture will improve the taste of the mixture, and it will also facilitate digestion and absorption of all the ingredients.

Things you’ll need:

• 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

• 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

• 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

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 as they are rich in folate (7) along with foods rich in vitamin C which will aid in the absorption of the iron from the almonds.

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.

Almonds provide protection against diabetes and cardiovascular disease, and can also help you lose weight, maintain healthy skin, and keep your mind sharp.

Avoid roasted, salted, and extensively processed almonds; the nutritional value will be diminished in comparison to the nutritional value of raw almonds.

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. (8) 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:

• 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

• 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 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:

• 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

• 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

• 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

Consuming tomatoes is a great way to boost your hemoglobin level. Tomatoes contain vitamin C and iron. 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.

• You can add them to your salads and sandwiches or use them in your cooking.
• Healthy soups and sauces made from fresh tomatoes also are considered quite beneficial.

Tips to keep in mind

• Foods like coffees, teas, sodas, and alcohols, and foods rich in calcium such as dairy products, hinder the body’s ability to absorb iron. Avoid or limit your consumption of these foods to prevent the hindrance of your body’s iron-absorbing capabilities.
• Engage in exercises to promote hemoglobin production. Exercises prompt the body to produce more hemoglobin to meet the body’s higher demand for oxygen.

Resources:

1. Hemoglobin and iron: information for blood donors. Blood Donor Counselling: Implementation Guidelines. https://www.ncbi.nlm.nih.gov/books/NBK310577/.
2. Johnson-Wimbley TD, Graham DY. Diagnosis and management of iron deficiency anemia in the 21st century. Therapeutic advances in gastroenterology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3105608/. Published May 2011.
3. Lane DJR, Richardson DR. The active role of vitamin C in mammalian iron metabolism: much more than just enhanced iron absorption! Free radical biology & medicine. https://www.ncbi.nlm.nih.gov/pubmed/25048971. Published October 2014.
4. Joseph B, Ramesh N. Weekly dose of Iron-Folate Supplementation with Vitamin-C in the workplace can prevent anemia in women employees. Pakistan journal of medical sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809215/. Published 2013.
5. How can I get enough iron? InformedHealth.org [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK279618/. Published March 22, 2018.
6. Gayathri PN. Beetroot juice on hemoglobin among adolescent girls. IOSR Journal of Nursing and Health Science (IOSR-JNHS). https://www.researchgate.net/publication/315315227. Published 2013.
7. De Souza RGM, Schincaglia RM, Pimentel GD, Mota JF. Nuts and Human Health Outcomes: A Systematic Review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/. Published December 2, 2017.
8. Jain R, Venkatasubramanian P. Sugarcane Molasses - A Potential Dietary Supplement in the Management of Iron Deficiency Anemia. Journal of dietary supplements. https://www.ncbi.nlm.nih.gov/pubmed/28125303. Published September 3, 2017.

Summary of How to Increase Your Hemoglobin Level

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