Top 10 Foods For Higher Haaemoglobin Levels
Boost your iron intake with the top 10 foods for higher haaemoglobin levels, including iron-rich fruits, vegetables, and protein sources.
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Last updated on 21st Jul, 2025
Introduction
Maintaining healthy haemoglobin levels is essential for overall well-being. Haemoglobin is a protein in red blood cells that carries oxygen from your lungs to the rest of your body. Low haemoglobin levels can lead to fatigue, weakness, dizziness, and even anaemia. The good news is that you can naturally boost your haemoglobin by including certain nutrient-rich foods in your diet.
Top 10 Foods To Increase Haemoglobin Level
Here are the top 10 foods that can help increase haemoglobin levels:
1. Spinach
Spinach is a powerhouse of iron, folate, and vitamin C, all of which help improve haemoglobin production. Folate helps in the formation of red blood cells, while vitamin C enhances iron absorption.
How to include it:
Add spinach to salads, smoothies, or soups.
Sauté it with garlic and olive oil for a tasty side dish.
2. Beetroot
Beetroot is rich in iron, folic acid, and antioxidants that promote red blood cell production. It also helps purify the blood and improves oxygen supply.
How to include it:
Drink beetroot juice daily.
Add grated beetroot to salads or soups.
3. Pomegranate
Pomegranates are packed with iron, vitamin C, and antioxidants, making them excellent for boosting haemoglobin levels.
How to include it:
Eat fresh pomegranate seeds as a snack.
Drink a glass of fresh pomegranate juice daily.
Consult Top Nutritionists
4. Lentils & Beans
Lentils, chickpeas, kidney beans, and black beans are excellent plant-based sources of iron and protein, which help increase haemoglobin.
How to include it:
Make dal, soups, or stews with lentils.
Add beans to salads or curries.
5. Red Meat (Lean Beef & Liver)
Red meat, especially liver, is one of the best sources of heme iron (easily absorbed by the body). It also contains vitamin B12, which is essential for red blood cell production.
How to include it:
Consume lean beef in moderation.
Include liver in your diet once a week.
6. Dates & Raisins
Dates and raisins are rich in iron and copper, which help in haemoglobin synthesis. They also provide instant energy.
How to include it:
Soak a few dates and raisins overnight and eat them in the morning.
Add them to smoothies or oatmeal.
7. Nuts & Seeds (Pumpkin Seeds, Almonds, Cashews)
Nuts and seeds like pumpkin seeds, almonds, and cashews are packed with iron, magnesium, and vitamin B6, which support haemoglobin production.
How to include it:
Snack on a handful of nuts daily.
Add pumpkin seeds to salads or yoghurt.
8. Eggs
Eggs are a great source of protein, iron, and vitamin B12, all of which help in maintaining healthy haemoglobin levels.
How to include it:
Eat boiled, scrambled, or poached eggs for breakfast.
9. Dark Chocolate
Dark chocolate (70% cocoa or more) contains a good amount of iron and antioxidants, which can help improve haemoglobin levels.
How to include it:
Enjoy a small piece of dark chocolate as a healthy treat.
10. Citrus Fruits (Oranges, Lemons, Kiwi, Guava)
Vitamin C-rich fruits like oranges, lemons, and guava enhance iron absorption from plant-based foods.
How to include it:
Drink fresh orange juice or lemon water.
Add kiwi or guava to your fruit bowl.
Additional Tips to Increase Haemoglobin Naturally
Avoid tea/coffee with meals: They contain tannins that inhibit iron absorption.
Cook in iron cookware: It can slightly increase iron content in food.
Exercise regularly: Moderate physical activity improves blood circulation.
Stay hydrated: Proper hydration helps maintain blood volume.
When to See a Doctor?
If you experience persistent fatigue, pale skin, shortness of breath, or dizziness, consult a doctor. A simple blood test can check your haemoglobin levels. You can book a consultation with a nutritionist or haematologist through Apollo 24|7 for personalised guidance.
Conclusion
Eating a balanced diet rich in iron, vitamin C, and folate can naturally boost haemoglobin levels. By including these top 10 foods in your daily meals, you can improve your energy levels and overall health.
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
