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Hemoglobin is a protein molecule, found in body’s red blood cells and responsible for carrying oxygen throughout the whole body. It is necessary to maintain hemoglobin in the blood at its normal levels for your body to function smoothly. Apart from this, hemoglobin also carries carbon dioxide (CO2) out of the cells and into the lungs. Carbon dioxide (CO2) is then released as a person breathe-out or exhales.

If you have low hemoglobin levels in the blood stream, it can be difficult for your body to perform these functions properly. When the level of hemoglobin drops, it can cause weakness, shortness of breath, headache, fatigue, dizziness and rapid heartbeat. The decreasing levels of hemoglobin may leads to a condition, known as anemia.

In this article, we will cover how to increase hemoglobin levels naturally, its normal ranges, causes and symptoms of low hemoglobin levels. Here we’re going to list some natural ways to restore your hemoglobin to normal levels.

How to Increase Hemoglobin?

A person can boost their hemoglobin levels at home by —

1. Increase Iron Intake

Iron helps your body to boost the production of hemoglobin, which also helps to form more red blood cells in the body. So, the person with reduced levels of hemoglobin may take the advantage by consuming more iron-rich foods.

Iron-rich foods include :

Green leafy vegetables, like kale and spinach

Tofu

Asparagus

Beetroot

Oysters

Pumpkin Seeds

Dates (khajoor)

Almonds

Raisins

Amla

Fruits like apple, pomegranate and watermelon

Apricot

Peanut butter

Broccoli

Nut and Seeds

Prunes, chicken liver, seafood and beef

Whole Eggs

2. Increase Folate Intake

Folate or folic acid is a type of vitamin B, which plays an important role in hemoglobin production. Our body uses folate to produce heme, which is a component of hemoglobin itself that helps to carry oxygen throughout the body.

If you don’t get enough folate, the red blood cells will not be able to get mature. It can lead to the condition folate—deficiency anemia and low hemoglobin levels.

Folate rich foods include :

Spinach

Avocado

Peanuts

Rice

Beef

Kidney beans

Black-eyed peas

Lettuce

Green leafy vegetables

Sprouts

Dried Beans

Wheat Germ

Bananas

Chicken Liver

Beetroot is also highly recommended to increase red blood cell count in the body as it is high in folate as well as in iron, potassium and fibers.

3. Maximize Iron Absorption

Consuming iron rich foods or supplements is important to boost hemoglobin levels, but it is more important to absorb that iron properly.

Vitamin C helps your body to absorb more iron. So, you can consume foods that are rich in vitamin C.

Vitamin C rich foods include :

Strawberries

Leafy green vegetables

Oranges

Lemon

Papaya

Bell peppers

Broccoli

Grapefruit

Tomatoes

Vitamin A and beta—carotene can aid the body in absorbing and using iron. Vitamin A supplements can help your body to process iron, but it’s dangerous if too much is consumed.

Excess dosage of vitamin A may lead to hypervitaminosis A. Symptoms of hypervitaminosis A include joint and bone pain, increased pressure within the brain and severe headaches.

Vitamin A rich foods include :

Fish

Kale and Collards

Liver

Sweet Potatoes

Squash

Beta-carotene Rich Foods :

Beta-carotene is usually found in orange, yellow and red fruits and vegetables, such as :

Carrots

Mangoes

Sweet Potatoes

Cantaloupes

Squash

4. Taking Iron Supplements

Doctors advise to take iron supplements to a person with extremely low levels of hemoglobin.

The dosage of these supplements depend on a person’s hemoglobin levels. Iron supplements increase the levels of iron gradually over a few weeks. But, it’s recommended to consult your doctor over the time.

Remember that too much or excessive dosage of iron can be dangerous for you. It may cause hemochromatosis, which leads to liver disease and side effects such as constipation, vomiting and nausea.

5. Avoid Iron Blockers

You should avoid consuming the foods that can block the ability to absorb iron of your body, especially when you have a low hemoglobin count.

Some iron blocking foods are tea, coffee, soft drinks, beer and wine.

6. Exercise

Doctors recommend to do moderate to high intensity workouts regularly.

It’s because when you do workout — your body produces more hemoglobin to meet the increasing demand for oxygen throughout the body.

Normal Ranges of Hemoglobin

Hemoglobin is usually measured from a blood sample by automated machines designed to perform different tests on blood. The hemoglobin level is expressed as the amount of hemoglobin in grams (gm) per deciliter (dL) of whole blood. A deciliter is being 100 milliliters.

Low hemoglobin level is diagnosed when a man has less than 13.5 grams per deciliter (gm/dL) of hemoglobin in the blood, or when a woman has less than 12 g/dL. A person may have a low hemoglobin count for a variety of reasons, like:

Iron-deficiency anemia

Chronic disease

Problems with the kidney or liver

Pregnancy

It’s also possible to have reduced hemoglobin levels naturally without an underlying cause. some individuals may even have low hemoglobin and experience no indications or symptoms.

With a doctor’s guidance, a person can increase their hemoglobin levels to fall within a normal range. Normal ranges of hemoglobin are:

Hemoglobin levels of children may vary depending on age. Anyone who has concern about hemoglobin levels with his/her child should speak with a doctor.

Symptoms of Low Hemoglobin Levels

Symptoms of extremely low levels of hemoglobin may include :

A fast or irregular heartbeat

Fatigue

Reoccurring headaches

Muscle weakness

Pale skin and gums

Frequent or unexplained bruising

Causes of Low Hemoglobin Levels

A person with low hemoglobin may have anemia. Common causes of anemia may include :

Being deficient in iron, vitamin B-12, or folate

Kidney disease

Liver disease

Substantial blood loss

Cancers that affect bone marrow

Hypothyroidism, or a thyroid gland that doesn’t produce enough hormones

Thalassemia (a hereditary disease that prevents hemoglobin from functioning properly)

Sickle cell anemia (a genetic disorder that causes a reduction in red blood cells and hemoglobin)

Low hemoglobin levels can also be caused by :

lung disease

burns

extreme physical exercise

excessive smoking

Conclusion

Individuals can boost their low levels of hemoglobin with iron and folic acid rich dietary foods and supplements. A doctor is recommended to determine the correct supplement dosage.

If hemoglobin level still remains low, a person may need the further treatment, like blood transfusion. Depending on the cause of low hemoglobin levels and the treatments attempted, it may take up to a year for levels to reach a healthy range.