Hemoglobin is a very important component of our body, which keeps your body healthy. It is a protein found in red blood cells that carries oxygen from the lungs to the rest of the body. Low hemoglobin levels, anemia, cause fatigue, weakness, and shortness of breath. This can make even simple tasks seem difficult. The good news is that it is possible to increase hemoglobin levels, as well as improve general health.
Welcome to this handy guide to quick and natural ways to increase your hemoglobin levels through dietary changes, supplements, and other lifestyle changes.
Welcome to this handy guide to quick and natural ways to increase your hemoglobin levels through dietary changes, supplements, and other lifestyle changes.
What Is Hemoglobin and Why Is It Important?
Before we get into ways of boosting your hemoglobin, it is important to know what hemoglobin does for the body. Iron is a protein that is used to bind oxygen and distribute this oxygen to the tissues and organs of the body. Low levels of hemoglobin can result from various factors, including:
- Also nutritional deficiencies especially iron and vitamin B12
- Chronic diseases
- Loss of blood by wounds or disease
- Pregnancy
Effective Ways to Increase Hemoglobin
1. Iron-Rich Foods: The Primary Building Block
The quickest way to raise your hemoglobin is by eating iron rich foods. As one of the best ways to increase your iron levels, it’s important to state that iron is essential in creating hemoglobin so it is important for anybody wanting to increase their iron levels. There are two types of iron you can consume:
heme and non-heme iron.
It’s heme iron (found in animal sources) that is better absorbed by the body. Vegetarians and vegans need to get nonheme iron from plant-based foods that are less readily absorbed but are still essential.
heme and non-heme iron.
It’s heme iron (found in animal sources) that is better absorbed by the body. Vegetarians and vegans need to get nonheme iron from plant-based foods that are less readily absorbed but are still essential.
Heme Iron Sources:
- Red meat (beef, lamb)
- Chicken and turkey
- Liver (especially beef liver)
- Salmon, tuna and sardines are all fish
Non-Heme Iron Sources:
- Spinach, kale and Swiss chard are leafy greens.
- Lentils, chickpeas, and beans
- Tofu and soy products
- Whole grains and fortified cereals Pumpkin seeds and nuts
Including these foods into your daily diet can dramatically boost you iron intake and therefore your hemoglobin levels.
2. Vitamin C: The Iron Absorption Booster
Eating iron rich foods is important, but you can speed up your hemoglobin increase by eating in with vitamin C. Vitamin C also increases the efficiency with which your body absorbs the non heme iron. Your body also isn’t able to properly absorb iron if you do not have enough vitamin C, so even if you’re eating iron-rich foods, they might not do as much good as they could.
Great sources of vitamin C include:
- Citrus fruits (oranges, lemons, grapefruits)
- Bell peppers
- Strawberries
- Tomatoes
- Broccoli and Brussels sprouts
If you don’t get enough iron in your diet, try to get it when you’re eating by having a glass of orange juice while you eat, or adding fresh bell peppers and fresh tomatoes to your salads.
3. Folic Acid: Essential for Red Blood Cell Production
Another important nutrient for making healthy red blood cells is also called folic acid, or vitamin B9. If you don’t have enough folic acid, you won’t make enough red blood cells, and your hemoglobin levels can be low.
Some excellent sources of folic acid include:
- Dark green leafy vegetables like spinach and romaine lettuce
- Legumes (lentils, peas, and beans)
- Avocados
- Bananas
- Fortified cereals and grains
However, including these into your daily diet can help your body contain the right amount of folic acid to produce healthy red blood cells and elevate hemoglobin.
4. Iron Supplements: A Quick Boost
Iron supplements are an efficient way to raise your hemoglobin levels quickly if you need to. They can be bought over the counter or by prescription, and they give your body a concentrated dose of iron. But before you start any supplement regimen make sure to consult your healthcare provider because too much iron can cause complications like constipation, nausea, and with serious complications like iron toxicity.
Typically, iron supplements are most effective when eaten with vitamin C since it assists in the absorption of the iron as well as those who are diagnosed with anemia or have severe iron deficiencies should take iron under a doctor’s supervision.
Typically, iron supplements are most effective when eaten with vitamin C since it assists in the absorption of the iron as well as those who are diagnosed with anemia or have severe iron deficiencies should take iron under a doctor’s supervision.
5. Exercise: Get Active to Boost Hemoglobin
Exercise actually increases your hemoglobin levels, naturally. As your body releases more oxygen during physical activity, your bone marrow begins to make more red blood cells because your body needs more oxygen. Walking, running or swimming for a period, even several times a week, can help stimulate the production of hemoglobin and improve general circulation of oxygen to the body.
Another great way to increase hemoglobin is with strength training. When you build muscle, not only do you enhance your body’s athleticism for oxygen use, but you also enhance your body’s ability to produce hemoglobin. If you want to see improvements in hemoglobin clide, try to perform at least 30 minutes of moderate exercise at least five days a week.
6. Avoid Iron Blockers: Be Mindful of What You Eat
As there are foods that prevent iron absorption, there are also foods and drinks that hinder efficient iron absorption. Limiting these eliminates sources of excess for the iron your body absorbs.
Some common iron blockers include:
Calcium-rich foods: Calcium is important to bone health, but large amounts can block iron absorption. Don’t take calcium supplements or have a lot of dairy with iron rich meals.
Coffee and tea: Both contain tannins (substances that can impede iron absorption). However, if you’re trying to increase hemoglobin, try your best to avoid drinking them immediately after meals.
High-fiber foods: While fiber is practically essential for good digestion, you may eat too much of it and it binds to iron, blocking absorption. Balance your iron rich diet with your fiber intake.
Coffee and tea: Both contain tannins (substances that can impede iron absorption). However, if you’re trying to increase hemoglobin, try your best to avoid drinking them immediately after meals.
High-fiber foods: While fiber is practically essential for good digestion, you may eat too much of it and it binds to iron, blocking absorption. Balance your iron rich diet with your fiber intake.
7. Stay Hydrated: Water is Key
Often overlooked, hydration is essential to healthy blood cells, hemoglobin levels and many other functions of your body. Water helps your body carry oxygen to the cells and nutrients, like iron, in your cells. Your blood is being carried properly because you are staying hydrated and thus producing hemoglobin and red blood cells.
The key is to try and drink at least eight glasses per day, more if you’re exercising or living in a hot climate. Fatigue, which can worsen symptoms of low hemoglobin, can also result from dehydration; keeping yourself well hydrated is a simple way to help your overall blood health.
The key is to try and drink at least eight glasses per day, more if you’re exercising or living in a hot climate. Fatigue, which can worsen symptoms of low hemoglobin, can also result from dehydration; keeping yourself well hydrated is a simple way to help your overall blood health.
Lifestyle Tips for Maintaining Healthy Hemoglobin Levels
If you’re working towards increasing hemoglobin levels, you have to do so quickly if you feel fatigued or diagnosed with anemia, but you ALSO have to maintain these levels once you reach them. Here are a few tips to help you keep your hemoglobin levels within a healthy range long-term:
1. Balanced diet: Keep eating a diet that’s high in iron, folic acid and vitamin C … and seek out foods that don’t interfere with iron absorption.
2. Regular check-ups: If you have had low hemoglobin counts before it is advisable to take blood test frequently to check on your progress.
3. Supplement wisely: Supplements should be used sparingly and only when the consultation with a healthcare professional is out of the question.
4. Stay active: Not only does exercise maintain your hemoglobin levels but also plays an excellent role in uplifting your total health standard.
In a few weeks, you can naturally increase your hemoglobin levels through nutrition, supplements and some modifications in your lifestyle. Besides, they will prove effective if you are struggling with poor energy levels, general health or have any health issue that requires improvement.
With eating more foods containing iron, adequate intake of folic acid and vitamin C, there are ways to keep your hemoglobin level in check thus improve on energy and oxygen delivery systems within the body.
Don’t take supplements to increase your hemoglobin without first talking to your doctor, especially if you have a medical condition or are concerned about levels dropping. Of course, fast ways to an increased level of hemoglobin may do a lot for enhancing one’s quality of life and making every day as exciting as it could be.
With eating more foods containing iron, adequate intake of folic acid and vitamin C, there are ways to keep your hemoglobin level in check thus improve on energy and oxygen delivery systems within the body.
Don’t take supplements to increase your hemoglobin without first talking to your doctor, especially if you have a medical condition or are concerned about levels dropping. Of course, fast ways to an increased level of hemoglobin may do a lot for enhancing one’s quality of life and making every day as exciting as it could be.
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