How To Improve Hemoglobin Levels Naturally

Low levels of hemoglobin can affect your normal life. Instead of taking medications to read these natural remedies that can help you to normalize your hemoglobin levels.

Having low hemoglobin (Hb) levels can cause varying degrees of discomfort and pain or even be potentially life-threatening for some. Your body needs hemoglobin to transport oxygen around the body to where it is needed, so not having enough could put you at risk of fatigue and weakness and hold you back from normal life.

If you’re hunting down remedies for the problem that don’t involve needles or medication, help is at hand.

Remember, correcting a low hemoglobin problem at the earliest is very important since symptoms go beyond just fatigue or pallor of the skin. The less efficient transportation of oxygen by blood and the added pumping pressure on your heart may cause irregular heartbeats or arrhythmias, enlarged heart, or in some case heart failure.

Reason enough to warrant urgent action before it begins to affect you this adversely. And the problem may be due to something as simple as not getting enough iron. Iron is a key component of your blood and is needed to create healthy levels of hemoglobin.

If your hemoglobin count is below normal, here are some natural ways to fix the problem.

Some of these can also support your mainstream treatment. But if you are already on medication, do consult your doctor before beginning any herbal remedies or discontinuing your treatment.

If your problem is severe and as yet untreated, you should first consult a medical practitioner for a diagnosis.

1. Eat Iron-Rich Foods To Help Hemoglobin Levels

Increasing iron intake through your diet is beneficial because iron forms a major part of the hemoglobin in your body. Since the mineral is not produced by the body, you need to consume at least 1.8 mg per day.

Here are some foods you should consider raising the intake of:

  • Spinach (cooked): 2.0–3.4 mg in half a cup
  • Instant oatmeal (cooked):4.5–6.6 mg in 175 mL (¾ cup)
  • Tomato puree: 2.4 mg in 125 mL
  • Edamame/baby soybeans (cooked): 1.9–2.4 mg in half a cup
  • Prune juice: 1.6 mg in half a cup/125 ml
  • Duck: 1.8–7.4 mg in 75 g (2 ½ oz)
  • Beef (cooked, various cuts): 1.4–3.3 mg in 75 g (2 ½ oz)
  • Liver of chicken, turkey, lamb (cooked): 6.2–9.7 mg in 75 g (2 ½ oz)
  • Octopus (cooked): 7.2 mg in 75 g (2 ½ oz)
  • Oysters(cooked): 3.3–9.0 mg in 75 g (2 ½ oz)
  • Soybeans, mature (cooked): 6.5 mg in 175 mL (¾ cup)
  • Lentils(cooked): 4.1–4.9 mg in 175 mL (¾ cup)
  • Beans (cooked, kidney/white/lima/adzuki/navy/pinto): 2.6–4.9 mg in 175 mL (¾ cup)
  • Eggs: 1.2-1.8 mg in 2 large eggs

2. Improve Iron Absorption With Vitamin C-rich Foods

While you increase iron intake, you should know that your body absorbs a mere 10 to 30 percent of the mineral from what you consume. Vitamin C can improve how much iron you can absorb from your diet, so try increasing intake of foods rich in this vitamin.

Here are some options:

  • Sweet raw red pepper: 95 mg in half cup
  • Orange juice: 95 mg in ¾ cup
  • Orange: 70 mg in 1 medium fruit
  • Grapefruit juice: 70 mg in ¾ cup
  • Kiwifruit: 64 mg in 1 medium fruit
  • Broccoli (cooked): 51 mg in ½ cup
  • Strawberries, fresh, sliced: 49 mg in ½ cup
  • Brussels sprouts (cooked): 48 mg in ½ cup
  • Tomato juice: 33 mg in ¾ cup

3. Drink Up Wheatgrass Juice For Chlorophyll And Its Anti-Anemic Factors

If you’re up for it, drinking wheatgrass juice may be a simple way to work on improving not just your hemoglobin levels but also improving platelet and red and white blood cell counts.

Chlorophyll is found in abundance in wheatgrass and closely resembles the structure of hemoglobin molecules in your blood. The vitamin B12, folic acid, and iron in it are all anti-anemic and can help improve your blood profile. As one study found, wheatgrass intake could help boost the hemoglobin level to nearly normal levels.

4. Correct Any Vitamin B6 Deficiency To Improve Hemoglobin Levels

A vitamin B6 deficiency can result in anemia and depressed hemoglobin synthesis. Conversely, ensuring you get enough could help sidestep this problem or correct a deficiency-related decreased hemoglobin level.

The recommended daily intake of vitamin B6 is about 1.3 mg and the following foods rich in the vitamin can help increase dietary intake:

  • Chickpeas: 1 mg in 1 cup
  • Beef liver (pan-fried): 0.9 mg in 3 ounces
  • Tuna, yellowfin (fresh, cooked): 0.9 mg in 3 ounces
  • Salmon, sockeye (cooked): 0.6 mg in 3 ounces
  • Potatoes (boiled): 0.4 mg in 1 cup
  • Turkey, meat only (roasted): 0.4 mg in 3 ounces
  • Banana: 0.4 mg in 1 medium fruit
  • Bulgur (cooked): 0.2 mg in 1 cup

Related: Vitamin B6 Food Sources And benefits

5. Fix A B12 Deficiency To Boost Red Blood Cell And Hemoglobin Count

Like with a B6 deficiency, not getting enough B12 can also cause anemia. In the absence of enough of this vitamin, your body struggles to create new red blood cells. And without enough red blood cells, your hemoglobin count also drops.

Get in the recommended levels of 2.4 mcg for adults, 2.6 mcg if you’re pregnant, and 2.8 mcg if you’re nursing.

Here are some foods you could include in your meals to boost dietary intake of the nutrient:

  • Clams: 84 mcg in 3 ounces
  • Liver: 70.7 mcg in 3 ounces
  • Fortified cereal: 6 mcg in 1 cup
  • Trout: 5.4 mcg in 3 ounces
  • Salmon: 4.9 mcg in 3 ounces
  • Nonfat plain Greek yogurt: 1.3 mcg in 6 ounces
  • Low-fat milk: 1.2 mcg in 1 cup
  • Egg: 0.6 mcg in 1 large egg

Related: Vitamin B12 Deficiency Signs And Symptoms

6. Exercise To Boost Blood Cell Formation

When you work out doing endurance or aerobic exercises, it may help boost new blood cell formation, a process called hematopoiesis. And the more blood you have in your body, the more hemoglobin you will have as well.

There are some simple exercises that you could do to raise hemoglobin levels, after getting the go-ahead from your doctor.

For instance, a simple session of walking, swimming, dancing, cycling, or jogging/running if you have the stamina for it can help.

Conclusion: Low levels of hemoglobin results in fatigue and weakness. To avoid this condition put in your diet these healthy foods and take them daily, but don’t forget first to consult with your doctor.

Foods for hemoglobin

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