Foods To Improve Your Haemoglobin Count

By Chandreyee Sen

All of us are quite familiar with the term anaemia-a condition wherein the blood count in an adult human body drops below the normal level.

People suffering from anaemia look pale, weak and suffer from a shortage of breath, loss of appetite and fatigue.

There might be several reasons for it, like nutritional deficiency, pregnancy, cancer, bone marrow or kidney-related disorders, menstruation or if the diagnosed has met with an accident.

iron-rich foods

Our body requires an adequate amount of oxygen to carry out proper functioning, but the loss of blood reduces the oxygen-carrying capacity which can severely damage our health system.

On an average, the standard amount of haemoglobin in adult men is 14-18 g/dl, while the range for women is 12-16g/dl. Majority of the Indian population is affected with anaemia due to malnutrition.

In case your blood test report suggests low haemoglobin, consult a doctor immediately. He might prescribe iron supplements to replenish the deficiency.

However, below mentioned are few foods that will also help you increase your blood count and keep a check on it.

Green Leafy Vegetables:

The large quantity of folate that the leafy green vegetables have helps in the natural formation of blood and increases the level of haemoglobin. Vegetables, like spinach, fenugreek leaf and tomato, are especially useful to an anaemic patient. Include them in your regular diet to replenish the iron deficiency.

For example, if you have 100 gm of sun-dried tomatoes, you will indirectly intake 9.1 milligrams of iron that will boost up your haemoglobin level. Also include broccoli in your food habits as it is a rich source of iron, magnesium, vitamin A and C.


If you thought beetroot is consumed only by fitness-conscious people to keep them active, then you are partially informed. A glass of beetroot juice contains 1.1 mg of iron and helps to improve red blood cell count in your body. Beetroot contains folic acid (which increases haemoglobin) and it is rich in vitamin C, potassium, iron and fibre.

Kidney Beans:

Legumes like kidney beans, chickpeas and soybeans are a great source of iron and folic acid and intaking them will help increase your blood count level. Further, folate and vitamin C adds on to their health benefits. Nearly 15.7 mg of iron is consumed if you have these beans in your diet.


Amla is a rich source of iron. You can eat it raw or have it sun-dried. Having amla with a pinch of salt is tasty. Amla is also good nourishment for your hair and helps in digestion. It is one of the essential foods that an anaemic patient must have.

Dried Figs:

Figs are fruits that belong to the mulberry group. These can be eaten fresh or sun-dried. As they can't be preserved for long, figs are sun-dried for more prolonged use. Dried figs contain vitamins and minerals precisely, vitamin A, B, B1, B2, B3, B6, iron, manganese, selenium and potassium. They also contain beta-carotene or beta-carotene equivalents and are rich in providing an adult human body carbohydrates, fats, protein and dietary fibre.

If you consume 3-4 dried figs everyday that can boost up your haemoglobin level by 25%. Further, the minerals contained in this food helps to remove toxins from your body, thus, making it easy for the transfer of oxygen to several organs.


Dry fruits, such as raisins, are loved by all. But did you know about its nutritious value? Well, raisins contain a high amount of iron. You can soak them overnight in water and have it early morning. These raisins are used mainly for garnishing, but they add subsequent about of nutrition to your food. Consuming raisins results to 0.8 mg of iron consumption.


An adequate amount of vitamin C helps replenish the blood deficiency that is a major reason for anaemia. So it is advisable to consume vitamin C-enriched food like oranges, lemon, papaya, strawberries, kiwi, grapefruit, etc. Oranges are one of the most loved fruits of the winter season, but nowadays it is easily available in the market throughout the year. The rich content of vitamin C induces the natural formation of blood in the body.

Whole Grains:

Barley, quinoa and oatmeal are some of the whole grains that you must add to your daily routine. These whole grains are rich in iron content that helps to improve the haemoglobin level.


Nuts make great snacks and are an excellent appetiser. But nuts, like peanut, cashew nut, hazelnut and walnut, are a rich source of iron that mostly determines the haemoglobin level in the body. They are not only tasty but equally healthy. You can soak them in water overnight and have them early morning. 30 gm of the nuts count for 3 mg of iron a day.

Sweet Potato:

Sweet potato is mostly consumed like regular potatoes. Unlike ordinary potatoes that are a rich source of carbohydrate, sweet potatoes contain vitamin A that increases the oxygen-carrying red blood cells. The more oxygen carried to the body, the more will be the blood formation in the body. So, include sweet potato in your dietary chart.

Once, you are diagnosed with anaemia; it is advisable to consult a medical expert. Besides taking the iron supplements, include these essential foods in your diet that will increase your blood count level. Further, exercise regularly (only with the doctor's permission) as that will increase the oxygen-carrying capacity in blood and thus, increase the formation of blood naturally in your body.

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    Read more about: blood food
    Story first published: Sunday, September 17, 2017, 13:00 [IST]
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