5 Ways to Increase Hemoglobin and Iron levels Naturally!| How to increase hemoglobin naturally?

Hemoglobin is a protein in blood that transports oxygen throughout the body. According to the WHO, the daily required iron intake is about 8 mg for men and up to 18 mg for women to maintain normal hemoglobin levels (12-16 mg/dL for women and 14-18 mg/dL for men).

Several factors can cause a decrease in iron and hemoglobin levels, such as anemia, vitamin deficiency, and iron deficiency. 

Here are some natural ways to increase your hemoglobin levels:

1. Beetroot

• Benefit: High in iron, fiber, and folic acid.
• How to Use: Drink beetroot juice or eat one beetroot daily.

2. Dates

• Benefit: Rich source of iron and sugar.
• How to Use: Include dates in your diet.
• Note: Diabetic individuals should avoid dates.

3. Beans, Lentils, and Peanuts

• Benefit: High in iron and folic acid.
• How to Use: Add beans, lentils, or peanuts to your meals.

4. Pumpkin Seeds

• Benefit: About 100 grams provide around 10 mg of iron.
• How to Use: Eat roasted pumpkin seeds as snacks or add to salads and smoothies.

5. Tangy Foods (Tomatoes, Oranges, Lemons, Berries)

• Benefit: Rich in vitamin C, which helps with iron absorption.
• How to Use: Include more of these foods in your diet.

Additional Tips

• Dark Chocolate: Contains iron.
• Brown Rice: Contains iron.
• Iron Utensils: Cooking with iron utensils can increase iron content in food.

Source:-
1. Ghose, B., & Yaya, S. (2018). Fruit and vegetable consumption and anemia among adult non-pregnant women: Ghana Demographic and Health Survey. PeerJ, 6, e4414. https://doi.org/10.7717/peerj.4414

2. Widowati, R. (2023, October). Utilization of various honey, fruits, and vegetables to increase hemoglobin levels in pregnant women with anemia in Indonesia. In IOP Conference Series: Earth and Environmental Science (Vol. 1255, No. 1, p. 012037). IOP Publishing. https://www.researchgate.net/publication/375818360