HIGHLIGHTS
- Haemoglobin is responsible for carrying oxygen throughout the body
- If the Hb level drops, it can cause weakness, fatigue and lead to anaemia
- We've spoken to experts & listed natural ways to increase your haemoglobin
“Haemoglobin is an iron-rich protein present in red
blood cells and is responsible for carrying oxygen throughout the body. It is necessary to maintain normal levels of haemoglobin in your blood for your body to function properly i.e. 14 to 18 g/dl for adult men and 12 to 16 g/dl for adult women. When the level of haemoglobin drops, it can cause weakness,
fatigue,
headaches, shortness of breath, dizziness, poor appetite and rapid heartbeat. If the level of haemoglobin decreases significantly, the condition may be diagnosed as anaemia and symptoms can become severe”, says Dr Manoj K. Ahuja, Fortis Hospital.
According to UNICEF’s report released in 2011, close to 56% teenage Indian girls could be
anaemic. The report further states that "issues like malnutrition and anaemia affect large sections of the Indian population”.
Who Needs More Iron?
“Everyone needs iron, but people who are particularly susceptible to low haemoglobin includes menstruating women,
pregnant women, growing children and patients recovering from illnesses”, adds Dr Ahuja. "It is a crucial stage when a female starts
menstruating because the body is losing out on a lot of blood. Your body needs more iron at that point, so if you don’t take precautions early on - it can lead to anaemia in the future”, says Dr Anshul Jaibharat, Delhi-based Nutritionist.
We’ve spoken to experts and listed natural ways to restore your haemoglobin to normal levels. The length of time you’ll need to continue using these effective remedies depends on your haemoglobin level and how often your doctor checks it for improvement.
7 Ways to Increase Hemoglobin
1. Eat Iron-Rich Foods
Iron deficiency is the most common cause of low haemoglobin levels, according to the National Anemia Action Council. “The top iron-rich foods include green leafy vegetables like spinach,
beetroot, tofu, asparagus, chicken liver, whole egg, oysters, apple, pomegranate, apricot, watermelon, prunes, pumpkin seeds, dates, almonds, raisins, Amla and
jaggery”, adds Dr Anshul Jaibharat.
2. Increase Vitamin C Intake
“It is important to have a combination of both iron and vitamin C as the latter is a career rich molecule that can be used for better absorption of iron”, says Dr Anju Sood, Bangalore-based Nutritionist. Eat foods rich in
vitamin C such as oranges, lemon,
strawberries, papaya, bell peppers, broccoli, grapefruit and tomatoes.
3. Increase Folic Acid Intake
“Folic acid, a B-complex vitamin, is required to make red blood cells and a folic acid deficiency automatically leads to a low level of haemoglobin”, says Dr Ahuja, Fortis Hospital. Some good food sources of folic acid are green leafy vegetables, sprouts, dried beans, wheat germ,
peanuts, bananas, broccoli and chicken liver. “Beetroot is also highly recommended to increase the body’s red blood cell count as it is high in folic acid as well as iron, potassium and fibre”, says Nutritionist and Dietician Sheela Krishnaswamy.
4. An Apple (or Pomegranate) a Day Keeps The Doctor Away
An apple a day can help maintain a normal level of haemoglobin since apples are rich in iron plus other health-friendly components that are required for a healthy haemoglobin count. You can either eat 1
apple a day or drink juice made with ½ cup each of apple and beetroot juice twice a day. Add a dash of ginger or lemon juice for extra flavour. “
Pomegranate is also rich in iron, calcium, fibre and protein. Its nutritional value can help increase haemoglobin and promote healthy blood flow”, says Dr Jaibharat.
5. Drink Nettle Tea
“Nettle is a herb that is a good source of
B vitamins, iron, vitamin C and can play a key role in raising your haemoglobin level”, says Dr Adarsh Kumar, Internal Medicine, National Heart Institute. All you need to do is add 2 teaspoons of dried nettle leaves to a cup of hot water and allow it to steep for 10 minutes. Then strain, and add a little
honey. Drink this twice daily.
6. Avoid Iron Blockers
Avoid eating foods that can block your body’s ability to absorb iron, especially if you have a low haemoglobin count i.e.
coffee, tea, cola drinks, wine, beer, etc.
7. Exercise
Moderate to high-intensity workouts are highly recommended, because when you
exercise - your body produces more haemoglobin to meet the increasing demand for oxygen throughout the body.
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