Contribution: Rachna Arya


Hemoglobin is a very important protein found in red blood cells. It is important for leading a healthy life. Its production is essential for most of your bodily functions.

Maintaining your hemoglobin levels is crucial to your health, and a deficiency can lead to serious consequences and even affect your cardiovascular system.

Therefore, it is necessary to increase the intake of foods that increase or maintain your hemoglobin levels and help in hemoglobin synthesis.

Clinical signs of low hemoglobin count

The most common symptoms of low hemoglobin levels in the body include:

  • tiredness
  • shortness of breath
  • Weakness
  • dizziness
  • headache
  • chest pain
  • Pale and dry skin
  • Fast or irregular heartbeat


Blackcurrants are an effective way to increase RBC count. Various studies have shown that 100 grams of blackcurrants can provide 20% of our body’s daily iron requirement.

They can help you prevent fatigue from iron deficiency anemia and increase the number of red blood cells to carry oxygen around your body.


This fresh fruit ranks among the top foods to increase hemoglobin levels. This is due to the high iron content present in it.

Additionally, it is loaded with vitamin C, which makes the iron absorption process better and faster. If you want to increase your hemoglobin, you should include it in your diet regularly.


Packed with essential nutrients, beetroot is often recommended to boost your hemoglobin. It is the highest vegetable contributor due to its high applied content of folic acid.

It is also a good source of vitamin C and iron.


This cousin of cauliflower is a rich source of iron and the B-complex vitamin folic acid. It contains about 2.7 mg of iron per 100 grams.

In addition, broccoli contains healthy amounts of other essential nutrients such as magnesium and vitamins A and C.


This leafy green vegetable is the best vegetable option for those who want to increase hemoglobin.

The rich amount of nutrients in this miracle vegetable helps in increasing hemoglobin count and regeneration of red blood cells.

It is estimated that 100 grams of this vegetable goodness contains about 4 mg of iron.


If you follow a vegan or vegetarian diet, you need to include iron-rich foods. Legumes and their derivative products can be good sources.

Some high folate foods include soybeans, kidney beans, chickpeas, lentils, asparagus, spinach, sweet corn, oranges, and whole wheat.


Soybeans are considered as beans that play a very important role in improving hemoglobin count.

Its nutritional value makes it a powerful source for people with low levels of hemoglobin. Considering that every 100 grams of soybeans contain iron, folate and vitamin C, it can be a great option for maintaining normal hemoglobin levels.

dry fruit

Dried apricots, raisins and dates are rich sources of iron and easy to include in your healthy diet. In fact, 100 grams of dried fruit contains 0.8 mg of iron.

Apart from iron, dried fruits contain various essential fibers and vitamins. Eating a handful of dry fruits for breakfast can provide your body with instant energy and improve your hemoglobin levels.

Pumpkin or chia seeds

Eating pumpkin or chia seeds is another great way to increase your iron intake as they are loaded with iron.

It is estimated that 100 grams of pumpkin or chia seeds contain about 15 mg of iron, i.e. 83% of the daily recommended value.

dark chocolate

Eating your favorite chocolate can not only help curb your cravings, but it can also boost your hemoglobin levels.

A medium-sized bar can provide you with 17 mg of iron, which meets about 90% of your daily iron quota.

Apart from being loaded with essential nutrients, minerals and antioxidants, dark chocolate is also rich in iron.


Almonds, pine nuts, hazelnuts, peanuts, cashew nuts, walnuts – all these nuts are amazing sources of iron.

They are not only tasty and delicious food; They give you a good 3 mg of iron per 30 grams.


Apples can help maintain normal hemoglobin levels. Its high nutrient content can help increase hemoglobin levels and promote healthy blood flow.

Apples are rich in iron and other health-friendly elements, which make them suitable for increasing hemoglobin levels.

Last thought

Hemoglobin is an essential component of red blood cells. Self-management involves adding more iron to the diet. However, some cases of low hemoglobin cannot be corrected through diet alone. If your doctor thinks your hemoglobin count is lower than normal, he or she may recommend a complete blood count.

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