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How to Increase Hemoglobin: 7 Natural Ways

By NDTV Food (http://food.NDTV.com/author)
Updated: September 01, 2017 23:18 IST

(http://m.food.ndtv.com/food-drinks/how-to-increase-hemoglobin-
7-natural-ways-1620466)

Highlights

Hemoglobin is responsible for carrying oxygen throughout the body

If the Hb level drops, it can cause weakness, fatigue and lead to anemia

We've spoken to experts & listed natural ways to increase your
 hemoglobin

Hemoglobin is an iron-rich protein present in red blood

(http://food.ndtv.com/health/world-blood-donor-day-2016-step-up-
donate-keep-these-quick-tips-handy-1418781) cells and is
responsible for carrying oxygen throughout the body. It is necessary
to maintain normal levels of hemoglobin 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 hemoglobin drops, it can cause
weakness, fatigue (http://food.ndtv.com/health/chronic-fatigue-
syndrome-is-real-and-now-has-a-new-name-739414), headaches
(http://food.ndtv.com/health/10-natural-home-remedies-for-
headaches-that-actually-work-1215616), shortness of breath,
dizziness, poor appetite and rapid heartbeat. If the level of
hemoglobin decreases significantly, the condition may be diagnosed
as anemia and symptoms can become severe, says Dr. Manoj K.
Ahuja, Fortis Hospital.

According to UNICEFs report released in the 2011, close to 56%

teenage Indian girls could be anaemic (http://food.ndtv.com/health
/anemia-in-indian-women-causes-symptoms-and-steps-for-
prevention-1410155). The report further states that, "issues like
malnutrition and anemia affect large sections of the Indian
population.

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Who Needs More Iron?

Everyone needs iron, but people who are particularly susceptible to
low hemoglobin includes menstruating women, pregnant women
(http://food.ndtv.com/food-drinks/why-pregnant-women-should-
consume-less-milk-696064), growing children and patients
recovering from illnesses, adds Dr. Ahuja. "It is a crucial stage when
a female starts menstruating (http://food.ndtv.com/health/health-
and-diet-tips-for-women-in-their-20s-1338876), because the body is
losing out on a lot of blood. Your body needs more iron at that point,
so if you dont take precautions early on - it can lead to anemia in the
future, says Dr. Anshul Jaibharat, Delhi-based Nutritionist.

Weve spoken to experts and listed natural ways to restore your

hemoglobin to normal levels. The length of time youll need to
continue using these effective remedies depends on your
hemoglobin 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 hemoglobin levels,
according to the National Anemia Action Council. The top iron rich
foods include green leafy vegetables like spinach, beetroot
(http://food.ndtv.com/food-drinks/benefits-of-beetroot-in-the-pink-
of-health-1237538), tofu, asparagus, chicken liver, whole egg,
oysters, apple, pomegranate, apricot, watermelon, prunes, pumpkin
seeds, dates, almonds, raisins, amla and jaggery
(http://food.ndtv.com/health/15-jaggery-benefits-ever-wondered-
why-our-elders-end-a-meal-with-gur-1270883), 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 carrier rich molecule that can be used for better
absorption of iron, says Dr. Anju Sood, Bangalore-based Nutritionist.
Eat foods rich in vitamin C (http://food.ndtv.com/health/6-amazing-
vitamin-c-benefits-for-skin-and-health-1426801) such as oranges,
lemon, strawberries (http://food.ndtv.com/lists/10-best-strawberry-
recipes-1259969), 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
hemoglobin, says Dr. Ahuja, Fortis Hospital. Some good food
sources of folic acid are green leafy vegetables, sprouts, dried
beans, wheat germ, peanuts (http://food.ndtv.com/weight-loss/a-
handful-of-peanuts-can-help-you-get-back-in-shape-1284005),
bananas, broccoli and chicken liver. Beetroot is also highly
recommended to increase the bodys red blood cell count as it is
high in folic acid as well as iron, potassium and fiber, 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 hemoglobin,
since apples are rich in iron plus other health-friendly components
that are required for a healthy hemoglobin count. You can either eat
1 apple (http://food.ndtv.com/food-drinks/now-apple-that-tastes-
like-a-fizzy-drink-696358) a day, or drink juice made with cup each
of apple and beetroot juice twice a day. Add a dash of ginger or
lemon juice for extra flavour. Pomegranate (http://food.ndtv.com
/food-drinks/5-health-benefits-pomegranate-cook-with-it-1214988)
is also rich in iron, calcium, fiber and protein. Its nutritional value
can help increase hemoglobin and promote healthy blood flow, says
Dr. Jaibharat.

5. Drink Nettle Tea

Nettle is a herb that is a good source of B vitamins
(http://food.ndtv.com/health/thaimine-deficiency-may-damage-
brain-696060), iron, vitamin C and can play a key role in raising your
hemoglobin 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 (http://food.ndtv.com
/health/11-amazing-honey-benefits-boosts-immunity-treats-cough-
and-more-1397491). Drink this twice daily.

6. Avoid Iron Blockers
Avoid eating foods that can block your bodys ability to absorb iron,
especially if you have a low hemoglobin count i.e. coffee
(http://food.ndtv.com/food-drinks/cant-live-without-coffee-blame-
your-genes-1451770), tea, cola drinks, wine, beer, etc.

7. Exercise
Moderate to high intensity workouts are highly recommended,
because when you exercise (http://food.ndtv.com/health/two-
minutes-of-intensive-exercise-can-help-prevent-diabetes-695273) -
your body produces more hemoglobin to meet the increasing
demand for oxygen throughout the body.

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