8 Best Natural Ways To Improve Hemoglobin (HB) Level
Normal Range of Hemoglobin Levels
Normal hemoglobin levels according to age and gender are given below:
- Adult Males: 13.5-17g/dl
- Females: 12-15g/dl g
- Pregnant Women: 11-12g/dl
- Children : 11-16g/dl
A deficiency of hemoglobin would decrease the oxygen-carrying capacity of the blood. This also decreases the number of red blood cells resulting in a condition called anemia. Levels of hemoglobin may be low because the number of red blood cells is low, or because each red blood cell has an abnormally low amount of hemoglobin within it. Low levels of hemoglobin are commonly caused by nutritional deficiencies. However there are many ways on how to increase hemoglobin naturally by eating the right food sources and avoiding such foods that reduce iron content in the blood.
Many foods can significantly increase the level of hemoglobin. You can incorporate them in your diet plan to naturally improve your hemoglobin.
1. Iron Rich Foods
Foods rich in iron include red meat, organ meat such as kidney and livers, beans, lentils, dark green leafy vegetables, such as spinach and kale, dried prunes, dried raisins, dates, pomegranate and egg yolks.
2. Vitamin C Rich Foods
Vitamin C also plays an important role in production of Red Blood Cells. Vitamin C absorbs the iron, which aids the formation of hemoglobin. Low hemoglobin levels due to a deficiency of vitamin C can be corrected by eating more foods rich in vitamin C.
Natural Important sources of Vitamin C are oranges, tangerines, limes, guava, lemons, papayas, strawberries, grapefruit pomegranate and mangoes. Many vegetables contain Vitamin C including collard greens, brussel sprouts, cabbage, potatoes, kale, spinach(palak), green and red peppers, broccoli, tomatoes, and watercress. To preserve more of the Vitamin C content, eat these fruits and vegetables raw or only slightly cooked. Steam and exposure to light break down this vitamin.
3. Vitamin B-12 Rich Foods:
Vitamin B-12 also aids in the production of red blood cells and hemoglobin. Vitamin B12 is a water-soluble vitamin that's why the body doesn't store it in significant amounts, so daily supply of this vitamin is necessary for proper production of hemoglobin as well as to maintain your overall body health.
Natural Sources of Vitamin B-12
Vitamin B12 is found in liver, kidney, yogurt, cheese, eggs, dairy products, nonfat dry milk, fish, clams, oysters, salmon and sardines.
4. Vitamin B-9 (Folic Acid) Rich Foods
Folic acid (Vitamin B-9) is essential for increasing HB level. It is also important for the formation of red blood cells and amino acids. A deficiency of Folic acid may result in blood anemia. So try to make Vitamin B9 (folic acid) a part of the daily diet.
Natural Sources of Vitamin B-9
Green leafy vegetables such as spinach and asparagus are wonderful sources of Folic Acid(Vitamin B-9). Organ meats including liver and kidney also contain ample amounts of Vitamin B9. Nuts, beans and legumes, shellfish, poultry, whole grains, citrus fruits, fruit juices and yeast are also good sources.
5. Vitamin B-6 Rich Foods
Vitamin B-6 plays an important role in production of Hemoglobin and prevent from blood anemia. A Vitamin B6 deficiency can result in a form of anemia that is similar to iron deficiency anemia. To prevent the deficiency of Vitamin B6 you should consume foods rich in Vitamin B6.
Natural Sources of Vitamin B-6
Vitamin B6 (Pyridoxine) can be found in many foods. Meat (like chicken, beef and turkey), fish (like salmon, cod, halibut, tuna, trout, and snapper), vegetables (like spinach, bell peppers, baked potatoes, yams, broccoli, green peas, turnip greens, and asparagus), nuts and seeds (like peanuts, cashews, sunflower seeds, and hazelnut), whole-wheat bread, cereals, bran; and chickpeas, lentils and soybeans. In addition, banana, eggs and dairy products like milk, butter and cheese are also good sources of Vitamin B6.
6. Apple
An apple a day is considered very helpful to maintain a normal hemoglobin level. Apple contain a good amount of Iron, Vitamin C and some other nutrients which are important to increases hemoglobin levels in the body, which counteracts the effects of anemia. For better and faster absorption of nutrients, try to consume apple (along with skin) on an empty stomach or half an hour before the meals. Apple juice along with some beetroot and lemon juice is highly beneficial to increase hemoglobin production. Take 1 cup of apple juice and add 1/2 cup of beetroot juice and 1 tablespoon of lemon juice. Drink this juice on a daily basis to raise your hemoglobin level.
7. Beetroot
Beetroot is considered very effective to increase hemoglobin levels. It contains a good amount of iron, Vitamin b9 (folic acid) and potassium. All of these nutrients are very helpful to increase the production of red blood cells as well as hemoglobin. You can eat beetroot in various forms like salads, beetroot juice, grated beetroot along with some other vegetables. Daily consumption of beetroot juice along with some carrot and apple juice is also very beneficial to increase hemoglobin level.
8. Pomegranate
Pomegranate and pomegranate juice both are highly beneficial to raise hemoglobin level in body. Pomegranate is a good source of Vitamin C, E, folic acid and iron. By consuming this fruit in any form will increase the supply of iron in blood and helps a lot to enhance the production of Hemoglobin (HB) level in the blood.
Some Prevention and Important Tips
- (i)Avoid caffeine containing foods because such food can be detrimental to your body and restrain from iron absorption.
- (ii)Avoid Alcohol it can further drop your hemoglobin level.
- (iii)Avoid all foods containing high amount of gluten because it creates a hindrance in iron absorption. Avoid white refined flour and also avoid all products containing gluten.
- (iv)Avoid consuming calcium-rich dairy products with iron-rich foods because the calcium in them reduces the absorption of iron. Maintain a proper eating gap between dairy products and iron-rich foods.
Important Note ! Natural home remedies do not substitute for medical advice. In case of severe deficiency of Hemoglobin(Hb) you must consult your problem with a Medical Doctor.
