Haemoglobin is a protein present in red blood cells and is responsible for oxygen transportation around the body. In addition, haemoglobin transports carbon dioxide from different organs into the lungs and out of the body. A person with low haemoglobin has difficulty performing these functions.
In this article, learn how to increase haemoglobin in a week naturally.
Normal Ranges of Haemoglobin
"How to increase haemoglobin?" is a common question. Before getting into that, let us know the normal haemoglobin ranges. A haemoglobin level ranging from 13.5 grams per deciliter (g/dl) to 17.5 g/dl is considered normal. To measure your haemoglobin level, the doctor will advise a blood test.
Symptoms of Low Haemoglobin
Diagnosis of low haemoglobin is confirmed when the haemoglobin levels fall below 13.5 g/dl in a man. Symptoms of low haemoglobin may include:
- Fatigue even after doing minimal work
- Weakness and dizziness
- Regular recurring headaches
- Pale skin
- Pale gums
- Irregular heartbeat
- Breathing difficulties
- Bruising that occurs frequently
Causes of Low Haemoglobin
The possible causes of low haemoglobin are:
- Iron deficiency anaemia
- Chronic disease
- Kidney or liver problems
- Internal bleeding due to some disorders or injury
- Too much blood loss in an accident
- Lung disease
- Smoking in excess
- Burns
- Extreme over-exercising
- Genetic disorders
- Vitamin B12 deficiency
How to Increase Haemoglobin
To increase haemoglobin, you must first address the underlying condition causing it. "How to increase haemoglobin naturally?" is a commonly searched question. Here are some of the ways to increase haemoglobin naturally at home:
1. Eat Iron-rich foods
Iron is responsible for haemoglobin production. To increase haemoglobin and maintain its level, eat foods rich in iron. A few iron-rich foods are:
- Meat and fish
- Soy products, including tofu
- Eggs
- Dried fruits, such as dates and figs
- Broccoli
- Green leafy vegetables, such as spinach
- Green beans
- Nuts and seeds
- Peanut butter
2. Eat foods rich in folic acid
Folic acid increases haemoglobin levels in the body. Some food sources rich in folate are:
- Spinach
- Rice
- Peanuts
- Black-eyed peas
- Kidney beans
- Avocadoes
- Lettuce
Folate supplements are also available in the market to increase haemoglobin levels. Consult your doctor before consuming these supplements.
3. Eat foods rich in vitamin A for better Iron absorption
Vitamin A is essential for better iron absorption in the body. The deficiency of vitamin A may lead to iron wastage. To increase haemoglobin levels in your body, you need to eat a few foods rich in vitamin A:
- Fish
- Liver
- Squash
- Sweet potatoes
- Kale and collards
4. Beta-carotene rich foods
Beta-carotene is responsible for preventing iron wastage in your body. With a sufficient amount of beta-carotene in your diet, iron absorption increases, increasing your haemoglobin levels. Foods rich in beta-carotene are:
- Carrots
- Sweet potatoes
- Squash
- Cantaloupes
- Mangoes
5. Vitamin C
You might be taking iron-rich foods in your diet or a few iron supplements but still no improvements. Poor iron absorption may be one of the reasons. To improve iron absorption in your body, including vitamin C rich foods may help. A few food sources rich in vitamin C are:
- Strawberries
- Citrus fruits
- Leafy green vegetables
6. Food Supplements
Supplements rich in iron, vitamin A, and vitamin C may boost haemoglobin levels. Consuming them in excess may harm your body, therefore you must consult your doctor before taking these supplements.
Indian Foods to Increase Haemoglobin in a Week
"How to increase haemoglobin at home?" is another frequently asked question on the internet. We bring you the top Indian foods to increase haemoglobin naturally at home in a week:
1. Beetroots
- Rich source of: B-complex vitamins; minerals such as potassium, magnesium, and copper; antioxidants
- As per research, it significantly increases red blood cells and haemoglobin.
2. Brown Rice
- Rich source of: Iron (1.1 mg per 100 gms); tannic acid; phytic acid
- As per a study, brown rice is an excellent source of iron. Iron absorption from brown rice is significant enough to increase the level of haemoglobin in a week naturally.
3. Pumpkin
- Rich source of: Minerals such as phosphorus, magnesium, manganese, copper, iron, and zinc
- As per a study, pumpkin seeds are a significant source of increasing serum iron levels and haemoglobin levels, especially in young children, adolescents, and women in the reproductive age group.
4. Dark Chocolate
- Rich source of: Minerals such as iron, sodium, calcium, magnesium, phosphorus, iodine, and zinc; vitamins; antioxidants
- As per a study, seaweed incorporated in dark chocolate can notably increase iron and haemoglobin levels.
- As per another study, dark chocolate provides 25% of recommended daily allowance (RDA) of iron (1.90 mg) and therefore is known to increase the haemoglobin levels significantly.
5. Dry fruits
- Rich source of: Iron and other minerals
- As per a study, dates increased the haemoglobin and iron levels significantly. Hence, the consumption of dry fruits is beneficial in elevating haemoglobin levels in individuals.
6. Green leafy vegetables
- Rich source of: B-complex vitamins; vitamin-C; minerals; antioxidants
- As per a study, green leafy vegetables are beneficial in minimising iron-deficiency anaemia and vitamin-A deficiency levels as they are a rich source of iron and retinol.
7. Fish
- Rich source of: Iron and antioxidants
- As per studies, fish and seafood are rich sources of iron and significantly increase haemoglobin levels.
8. Wheat and Oatmeals
- Rich source of: Iron; dietary fibres; other essential nutrients
- As per studies, wheat, fortified cereals, and oatmeals significantly raise the level of haemoglobin in the human body.
9. Apples
- Rich source of: Iron; vitamins; minerals; antioxidants; phytochemicals
- As per a study, apple juice increases the iron absorption from foods containing iron, and is therefore known to increase haemoglobin levels.
10. Mangoes
- Rich source of: Vitamins such as vitamin A, C and K; magnesium; antioxidants; iron
- As per a study, mango increases the haemoglobin levels in your body by enabling iron absorption.
When to See a Doctor
If you experience the following symptoms even after consuming foods and food supplements rich in iron, vitamin A, C, and beta-carotene, it is time to see a doctor.
- Fatigue even after doing minimal work
- Weakness and dizziness
- Regular recurring headaches
- Pale skin
- Pale gums
- Irregular heartbeat
- Breathing difficulties
- Bruising that occurs frequently
Summing Up on How to Increase Haemoglobin in a Week
The normal haemoglobin range in a man is 13.5 g/dl to 17.5 g/dl. To maintain the optimum haemoglobin level in your body, you may need to take a diet rich in iron, beta-carotene, and vitamins such as vitamin A, B12, and C. You may need regular check-ups and treatment if low haemoglobin is due to an underlying condition or a disorder.
References
Trinidad P Trinidad 1, Aida C Mallillin, December 2009; Iron absorption from brown rice/brown rice-based meal and milled rice/milled rice-based meal - https://pubmed.ncbi.nlm.nih.gov/19919516/
David L. Katz,Kim Doughty, November 2011; Cocoa and Chocolate in Human Health and Disease - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
Andrew M. Prentice, Yery A. Mendoza, January 2017; Dietary strategies for improving iron status: balancing safety and efficacy - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155616/
