How to Increase Your Hemoglobin Level

Hemoglobin is an iron-rich protein present in red blood cells. This protein is responsible for carrying oxygen throughout the body.

Its main function is to transport oxygen from the lungs to the body’s tissues, so that living cells can perform properly. Hemoglobin also helps carry carbon dioxide away from the cells and transport it back to the lungs.

As the role of hemoglobin is very important for leading a healthy life, it is necessary to maintain it in normal levels in your blood, which is:

14 to 18 mg/dl for adult men, and12 to 16 mg/dl for adult women.

These values are applicable for adults and may vary slightly among different laboratories due to their different methods and measurements.

When the hemoglobin level decreases, it can cause fatigue, weakness, shortness of breath, dizziness, headaches, pale skin, brittle nails, rapid heartbeat and poor appetite.

If the level drops significantly, the condition may be diagnosed as anemia and symptoms can become severe.

It is common for women to experience low hemoglobin levels during pregnancy or periods. However, there can be many other reasons behind it. The most common cause is nutritional deficiencies of iron, folic acid, and vitamins C and B12.

It can also occur due to blood loss from surgery or trauma, frequent blood donation, diseases affecting the bone marrow, cancer, kidney problems, arthritis, diabetes, stomach ulcers and other diseases of the digestive tract.

In most cases, low hemoglobin is associated with conditions that cause or contribute to fewer red blood cells.

Depending on the reason behind the drop in hemoglobin, there are certain natural ways that are effective in restoring it to a normal level. The length of time you’ll need to continue using these remedies depends on your hemoglobin level and how often your doctor checks it for improvement.

Here are the top 10 ways to increase your hemoglobin naturally.

1. Eat Iron-Rich Foods

According to the National Anemia Action Council, iron deficiency is the most common cause of low hemoglobin levels. Iron is an important element in hemoglobin production.

• Some good iron-based foods are liver, red meat, shrimp, tofu, spinach, almonds, dates, lentils, fortified breakfast cereals, almonds, oysters and asparagus.
• You can also take an iron supplement. Consult your doctor for the correct dosage as high doses of iron can be harmful to your body.

2. Increase Vitamin C Intake

Low hemoglobin levels due to a deficiency of vitamin C can be corrected by eating more foods rich in vitamin C. Iron cannot be fully absorbed by the body without the help of this vitamin.

• Eat foods rich in vitamin C like papaya, oranges, lemon, strawberries, bell peppers, broccoli, grapefruit, tomatoes and spinach.
• You can also take vitamin C supplements after consulting your doctor.

3. Take Folic Acid

Folic acid, a B-complex vitamin, is required to make red blood cells. So, a folic acid deficiency automatically leads to a low hemoglobin level.

• Some good food sources of folic acid are green leafy vegetables, liver, rice, sprouts, dried beans, wheat germ, fortified cereals, peanuts, bananas, broccoli and liver.
• You can also take 200 to 400 milligrams of a folate supplement daily after consulting your doctor.

4. Beetroots

Beetroot is highly recommended to increase hemoglobin levels. It is high in iron, folic acid as well as fiber and potassium. Its nutritional value helps increase the body’s red blood cell count.

• Cook 1 to 2 beetroots along with their peels in a microwave or roast them on the stove. Allow them to cool and peel them before eating.
• You can prepare a healthy juice with 1 medium-sized beetroot, 3 carrots and 1/2 of a sweet potato. Drink it once daily.

5. Apples

An apple a day can help maintain a normal hemoglobin level. Apples are rich in ironalong with various other health-friendly components that are required for a healthy hemoglobin count.

• Eat at least 1 apple (if possible, opt for green apples) with its skin daily.
• You can also prepare a glass of juice by mixing 1/2 cup each of apple juice and beetroot juice. Add a little ginger or lemon juice and drink it twice daily.

6. Blackstrap Molasses

A folk remedy used to fight anemia and increase your hemoglobin level is blackstrap molasses. Blackstrap molasses contains iron, folate and many B vitamins that can help increase red blood cell production efficiently.

1. Mix 2 teaspoons each of blackstrap molasses and apple cider vinegar in 1 cup of water.
2. Drink this once daily.

7. Pomegranate

Pomegranate has iron and calcium as well as protein, carbohydrates and fiber. Its nutritional value can help increase hemoglobin in the blood and promote healthy blood flow.

• Eat a medium-size pomegranate ordrink a glass of pomegranate juicedaily with your breakfast.
• Another option is to take 2 teaspoons of dried pomegranate seed powder with a glass of warm milk once daily.

8. Nettle

Nettle is an herb that can play a key role in raising your hemoglobin level. It is a good source of iron, B vitamins, vitamin C and other vitamins that can help increase hemoglobin.

1. Add 2 teaspoons of dried nettle leaves to a cup of hot water.
2. Allow it to steep for 10 minutes.
3. Strain, then add a little honey.
4. Drink this twice daily.

9. Avoid Iron Blockers

If you have a low hemoglobin level, you must avoid eating foods that can block your body’s ability to absorb iron. Some examples of iron-blocking foods are:

• Coffee
• Tea
• Colas
• Wine
• Beer
• Over–the-counter antacids
• Calcium-rich foods like dairy products and calcium supplements

10. Exercise

Include some sort of exercise in your daily routine. When you exercise, the body produces more hemoglobin to meet the increasing demand for oxygen throughout the body.

• Moderate to high intensities of aerobic exercises are highly recommended.
• Also include some strength training to increase muscle mass and fight fatigue.

Additional Tips

• Avoid foods containing gluten.
• Eat whole-grain breads, cereals and pastas.
• Consume more iron-rich food after your menstrual period and during pregnancy.
• Avoid taking over-the-counter stimulants if your energy levels are low.
• Take cold baths twice daily to improve blood circulation.

Resources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3824146/
http://ajcn.nutrition.org/content/68/1/3.full.pdf