How to Increase Haemoglobin Naturally: Best Foods and Home Remedies That Work!

What is Haemoglobin and Why is it Important?

Haemoglobin is a protein in red blood cells that is oxygen-bound and carries oxygen throughout the body. Without sufficient haemoglobin, your body has difficulty functioning normally, causing symptoms such as:

• Fatigue and weakness

• Pale skin

• Shortness of breath

• Dizziness

• Rapid heartbeat

Low haemoglobin is due to iron deficiency, poor diet, chronic disease, or heavy bleeding. [1] However, don't worry! Haemoglobin can be increased with small changes in lifestyle and diet.

Home Remedies to Improve Haemoglobin

When your haemoglobin level is low, just implementing small changes in your lifestyle and diet can make a big difference. These home remedies not only increase haemoglobin levels but also total blood health naturally.

1. Pomegranate Juice – A Powerhouse of Iron and Antioxidants

Pomegranate is one of the best foods to boost haemoglobin since it contains iron, vitamin C, and antioxidants. [2] They all assist in proper haemoglobin assimilation of the iron and even stimulate red blood cell production. Have a glass of raw pomegranate juice on an empty stomach every day, or have a bowl of pomegranate seeds for the benefits.

2. Black Sesame Seeds – The Hidden Haemoglobin Booster

Black sesame seeds contain iron, folic acid, and healthy minerals that increase haemoglobin in the body without taking medicine. They also improve blood circulation, so it is less likely to have anaemia. Mix one tablespoon of black sesame seeds with water at night. Then, in the morning, grind it into a fine paste and add it to honey. You can even sprinkle sesame seeds on salads or add them to your smoothie.

3. Beetroot – The Iron Supplement from Nature

Beetroot is rich in iron, folic acid, fibre and vitamins and is thus an excellent food for increasing haemoglobin levels. Beetroot helps in the manufacture of red blood cells and acts as a body oxygenator. Have a glass of beetroot juice every day or sprinkle grated beetroot over your salad and sandwiches for a tasty method to increase haemoglobin.

4. Dates and Raisins – A Natural Sweet Solution

These dried fruits are not only tasty but also a rich source of iron and vitamin C, which improve haemoglobin overnight. Dates, in fact, are also rich in iron, copper, and magnesium, which boost the formation of red blood cells. [3] Consume t-4 dates along with a fistful of raisins every day as a snack, or add them to smoothies and cereals.

5. Nettle Tea – The Herbal Haemoglobin Booster

Nettle leaves are rich in iron, vitamin C, and B vitamins that act as good natural supplements to increase haemoglobin. Nettle tea improves blood circulation, too. Boil a cup of dried nettle leaves in water, strain, and consume once or twice daily. Include a few drops of lemon juice to increase the absorption of iron.

6. Fenugreek Seeds – Ayurvedic Indian Medicine for Low Haemoglobin

Fenugreek seeds are loaded with iron and folic acid, which help to increase haemoglobin naturally. They also aid in digestion and control blood sugar levels. Soak one teaspoon of fenugreek seeds in water overnight, chew them up in the morning, or add them to curries, soups, and salads.

7. Wheatgrass Juice – A Chlorophyll-Rich Superfood

Wheatgrass is also referred to as "green blood" due to its rich content of chlorophyll, whose molecular structure resembles haemoglobin. It is a strong natural medication to increase haemoglobin levels within a short period. Drink 30ml of fresh wheatgrass juice on an empty stomach daily. You can mix it with pomegranate juice as well for an additional advantage.

8. Jaggery – A Natural Iron Supplement

Jaggery is an ancient Indian medicine that has been used for centuries to increase haemoglobin. It is raw sugar with iron, folic acid, and minerals. Use jaggery instead of refined sugar in your tea or sweets, or just eat a small piece after meals.

By using these simple foods that improve haemoglobin, you can easily increase haemoglobin levels and have healthy blood.

How does Vitamin C aid in Iron Absorption?

Consuming iron-rich foods alone isn't sufficient—you also require vitamin C to enable your body to utilise iron as well as possible. Without it, much of the iron you consume is flushed down the toilet. These are the tips on how you can enhance iron absorption:

• Citrus fruits (oranges, lemons, grapefruit)

• Strawberries, papayas, and pineapples

• Bell peppers and tomatoes

• Broccoli and Brussels sprouts

We have another good way to do this. For example, if you’re eating spinach or lentils, have a glass of fresh orange juice alongside. This combination can increase haemoglobin more effectively than eating iron alone.

Track Your Haemoglobin Levels

Knowing where your haemoglobin levels stand is crucial. Low haemoglobin can sometimes signal underlying health issues, so regular checkups are essential.

How to Monitor Your Haemoglobin at Home?

• Use a home haemoglobin test kit (available at pharmacies)

• Keep track of symptoms like fatigue, dizziness, or pale skin

• Get routine blood tests, especially if you’re at risk of anaemia

If your haemoglobin levels remain low despite dietary changes, consult a doctor for further evaluation.

Summing Up

It is much simpler to increase haemoglobin levels naturally than you might think. Stick to iron-filled foods that help increase haemoglobin, pair them with vitamin C, and add useful home remedies to your routine. Monitor your progress now and then and make adjustments if needed.

You'll be more energetic, with improved oxygenation and good overall health, using the right plan. But if you see any symptoms of low haemoglobin, then visit your nearest super-specialty hospital as soon as possible and get tested.

FAQs

1. How long does it take to increase haemoglobin naturally?

It varies depending on the extent of the deficiency. On good nutrition, you can begin to see improvement in haemoglobin after 3–4 weeks. But noticeable changes take 2–3 months.

2. How is haemoglobin increased most quickly?

Consuming iron-containing food, which enhances haemoglobin (such as red meat, green leaves, and pulses), along with vitamin C is the fastest way to enhance haemoglobin naturally. Do not consume tea, coffee, and foods containing calcium pre- and post-prandial because they are not good for the absorption of iron.

3. Will milk consumption reduce haemoglobin?

Yes, too much milk can hamper iron absorption. Milk calcium is an enemy of iron, and it becomes more difficult for your body to absorb iron from food. If you have to increase haemoglobin, restrict milk consumption during meals that contain iron.

4. Which fruit is best to increase haemoglobin?

Pomegranates, oranges, strawberries, and guavas are the best. They not only have iron but vitamin C too, which works well in increasing haemoglobin levels.

5. Does exercise raise haemoglobin?

Yes! Resistance training and cardio exercises make the body produce additional red blood cells, thus naturally raising haemoglobin.

Citations

Cleveland Clinic. (2018, February 2). Low Hemoglobin: Causes and Symptoms. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/17705-low-hemoglobin

Irandegani, F., Arbabisarjou, A., Ghaljaei, F., Navidian, A., and Karaji bani, M. (2019). The Effect of a Date Consumption-Based Nutritional Program on Iron Deficiency Anemia in Primary School Girls Aged 8 to 10 Years Old in Zahedan (Iran). Pediatric Health, Medicine and Therapeutics, Volume 10, 183–188. https://doi.org/10.2147/phmt.s225816

Manthou, E., Georgakouli, K., Deli, C. K., Sotiropoulos, A., Fatouros, I. G., Kouretas, D., Haroutounian, S., Matthaiou, C., Koutedakis, Y., and Jamurtas, A. Z. (2017). Effect of pomegranate juice consumption on biochemical parameters and complete blood count. Experimental and Therapeutic Medicine, 14(2), 1756–1762. https://doi.org/10.3892/etm.2017.4690

Moustarah, F., and Mohiuddin, S. S. (2024, January 8). Dietary Iron. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK540969/