Hemoglobin is an iron-rich protein in red blood cells (RBCs), and maintaining hemoglobin concentration is of the utmost importance. The normal hemoglobin range for men is 13.5 to 17.5 gm/dL and 12 to 15.5 gm/dL for women.

What you need to know:

What functions does hemoglobin perform in our bodies?
What causes low hemoglobin?
Symptoms of low hemoglobin
Which types of foods can help increase hemoglobin levels?
Tips to increase your hemoglobin levels

What functions does hemoglobin perform in our bodies?

Hemoglobin is vital for carrying oxygen from the lungs to tissues and organs and for transporting carbon dioxide from the tissues back to the lungs.

What causes low hemoglobin?

Anemia Causes

Some common causes of low hemoglobin are:

Substantial blood loss
Deficiency in iron, vitamin B, and folate
Kidney disease
Hypothyroidism
Thalassemia
Lung diseases
Excessive smoking

Any type of blood loss can cause anemia, including blood loss from surgery, heavy menstrual periods, and bleeding in the gastrointestinal tract.

Symptoms of low hemoglobin

You can detect extremely low hemoglobin levels in your system in several ways. They include

A fast or irregular heartbeat
Fatigue
Frequent or unexplained bruising
Shortness of breath
Liver and kidney disease
Pale skin and gums
Muscle weakness
Reoccurring headaches
Dizziness
Poor appetite
Anemia in severe cases

Elevated hemoglobin levels are associated with dehydration, heart failure, and chronic lung disease. In some conditions, the bone marrow may not produce enough RBCs, leading to cancers like leukemia, lymphoma, or tumors that spread from other parts of the body into the bone marrow.

Which types of foods can help increase hemoglobin levels?

Foods rich in iron

It is essential to boost your food intake to raise your hemoglobin levels. Here are some foods to increase hemoglobin levels:

Iron-rich foods

To increase your hemoglobin levels, consume iron-rich foods like fish, meat, eggs, soy products, broccoli, green leafy vegetables such as spinach, fenugreek leaves, cauliflower, green peas, cabbage, green beans, nuts and seeds, and peanut butter.

Vitamin A

It is pertinent to consume vitamin A and beta-carotene-rich foods to increase hemoglobin as they absorb more iron. Vitamin A is found in animal food sources, such as fish and liver. Beta-carotene is found in red, yellow, and orange fruits and vegetables.

Folate

Folate is a type of Vitamin B that is essential to hemoglobin production. A shortage of folate can prevent the red blood cells from maturing, leading to anemia. Some good sources of folate include beef, rice, black-eyed peas, kidney beans, lettuce, and peanuts.

Foods rich in vitamin C

Combining iron and vitamin C can be beneficial. The latter helps absorb iron. Foods rich in vitamin C include oranges, lemons, strawberries, papaya, bell peppers, broccoli, and tomatoes.

Fruits

It is also perfect to have fruits like beetroot, apple, watermelon, papaya, oranges, litchis, kiwis, strawberries, grapefruit, banana, and peach, which can boost hemoglobin levels. Plus, dry fruits, like dates, can increase the number of erythrocytes, thereby increasing hemoglobin levels. They contain iron, vitamin C, vitamin B complex, and folic acid, which helps form red blood cells. Raisins are also a rich source of iron and copper, which are necessary to form red blood cells.

Avoid iron blockers

Foods that block your body’s ability to absorb iron, such as coffee, tea, alcohol, and aerated drinks, should be avoided.

Tips to increase your hemoglobin levels

Here are some tips to keep in mind to increase your hemoglobin levels:

Switch to brown rice

As a superfood, brown rice can help prevent various diseases related to cholesterol and the gastrointestinal system. It is rich in iron, containing 0.52 milligrams for every 100 grams.

Enjoy dark chocolate

With over 80% of cocoa, dark chocolate naturally improves hemoglobin levels. Plus, it is loaded with minerals, nutrients and antioxidants.

Drink nettle tea

The spice nettle has also proven to be a good source of iron and vitamin B and C. They can also play a part in increasing hemoglobin levels.

Exercise

Engage in moderate to high-intensity exercise to help your body produce more hemoglobin to meet its oxygen demands.

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What functions does hemoglobin perform in our bodies?

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