How To Increase Hemoglobin? Know 6 Ways To Improve Your Levels

Hemoglobin is an essential component of our blood that carries oxygen from the lungs to every part of the body. It plays an important part in maintaining your overall health. If you've been experiencing symptoms of fatigue, weakness, or shortness of breath, it's possible that you may have a low hemoglobin count. In this article, we will explore the importance of hemoglobin, factors that contribute to low levels, effective strategies to increase hemoglobin, when to seek medical advice, and answer some frequently asked questions about this crucial component of blood.

What is Hemoglobin?

Hemoglobin is a protein found in red blood cells that binds to oxygen molecules in the lungs and transports them to various parts of the body. It consists of heme, an iron-containing pigment which gives blood its red colour, and globin, a protein that carries oxygen. Hemoglobin ensures that oxygen is efficiently delivered to all body tissues, promoting their proper function.

Why is Hemoglobin Important?

Having a sufficient level of hemoglobin is crucial for maintaining overall health and well-being. Hemoglobin performs the following essential functions:

• Oxygen Transport: Hemoglobin binds to oxygen in the lungs and carries it to tissues and organs throughout the body. Adequate oxygen supply is necessary for optimal cellular function and energy production.
• Carbon Dioxide Removal: Hemoglobin aids in the removal of carbon dioxide, a waste product, from tissues and transports it back to the lungs to be exhaled.
• pH Regulation: Hemoglobin helps regulate the body's pH balance, ensuring that it remains within the appropriate range for optimal cellular function.

What is a Low Hemoglobin Count?

A low hemoglobin count, also known as anaemia, occurs when the level of hemoglobin in the blood falls below the normal range. Normal hemoglobin levels can vary slightly depending on factors such as age, sex, and pregnancy status. 

Generally, a hemoglobin level below 13.5 grams per deciliter (g/dL) for men and 12.0 g/dL for women is considered low. Hemoglobin can be tested with the help of a complete blood count test.

How to Increase Hemoglobin?

By implementing the following lifestyle changes and incorporating specific foods into your diet, you can boost your hemoglobin levels and support your overall health.

1. Consume Iron-Rich Foods

Iron is a vital nutrient for hemoglobin production. Iron-rich food items boost hemoglobin levels. Good sources of iron include:

• Lean Red Meat: Heme iron, a kind of iron that is easily absorbed by our bodies, is found in abundance in lamb and beef.
• Poultry and Seafood: Chicken, turkey, fish, and shellfish provide heme iron as well as essential vitamins and minerals.
• Legumes and Beans: Lentils, chickpeas, kidney beans, and soybeans are rich in non-heme iron, which is better absorbed when consumed with vitamin C-rich foods.
• Dark Leafy Greens: Spinach, kale, and Swiss chard are packed with iron and other beneficial nutrients.
• Fortified Cereals and Grains: Certain breakfast cereals and grains are fortified with iron, making them a convenient option for boosting iron intake.

You can also incorporate iron supplements into your daily diet.

2. Increase Vitamin C Intake

Vitamin C plays a vital role in enhancing iron absorption. Pairing iron-rich foods with vitamin C sources can optimise iron absorption. Eat foods high in vitamin C from the list below:

• Berries: Blueberries, strawberries, and raspberries are packed with vitamin C and other beneficial antioxidants.
• Citrus Fruits: Lemons, oranges, kiwis, and grapefruits are excellent sources of vitamin C.
• Bell Peppers: Yellow, red, and green bell peppers are packed with this vitamin and can be easily incorporated into various dishes.

You can also incorporate vitamin C supplements into your daily diet.

3. Intake Foods Rich In Vitamin B12

Folate and vitamin B12 are essential for red blood cell production and hemoglobin synthesis. Include the following foods in your diet to reap the benefits:

• Greens: Spinach, broccoli, and Brussels sprouts are excellent sources of folate and vitamin B12.
• Fortified Cereals and Grains: Opt for whole grains and cereals fortified with folate and vitamin B12.
• Animal Products: Lean meats, poultry, fish, and dairy products are good sources of vitamin B12.

You can also incorporate vitamin B supplements into your daily diet.

4. Include Vitamin A-Rich Foods

Hemoglobin synthesis depends heavily on vitamin A. Incorporate the following vitamin A-rich foods into your diet:

• Orange and Yellow Vegetables: Carrots, sweet potatoes, and butternut squash are packed with vitamin A.
• Leafy Green Vegetables: Kale, spinach, and collard greens provide both iron and vitamin A.

You can also incorporate vitamin A supplements into your daily diet.

5. Eat Foods Rich in Copper

For iron to be absorbed and used by the body, copper is necessary. Include the following copper-rich foods:

• Nuts and Seeds: Cashews, almonds, sesame seeds, and sunflower seeds are excellent sources of copper.
• Shellfish: Oysters, mussels, and lobsters contain high amounts of copper.

6. Cook in Cast Iron Cookware

Cooking food with cast iron cookware can increase the iron content of the food. The iron leaches into the food during cooking, providing a natural way to boost iron intake.

When to See a Doctor?

While lifestyle changes and dietary modifications can help increase hemoglobin levels, it's important to consult a healthcare professional if you experience persistent symptoms of low hemoglobin, such as fatigue, weakness, and shortness of breath. 

They can perform diagnostic tests, identify the underlying cause, and provide appropriate medical guidance and treatment.

Takeaway

Maintaining optimal hemoglobin levels is crucial for overall health and well-being. By incorporating iron-rich foods, vitamin C sources, and other essential nutrients into your diet, you can naturally increase your hemoglobin levels. However, it's important to seek medical advice for proper diagnosis and treatment if you experience persistent symptoms of low hemoglobin. Remember to consult with a healthcare professional or registered dietitian for personalised advice on meeting your specific needs.

Check your hemoglobin with,  Complete Blood Count

Medically reviewed by Dr Sonia Bhatt.