Haemoglobin Rich Foods: Top 30 Iron Rich Foods For Overall Health

Snehil Sharma

Snehil Sharma
Nov 2023

2 min read
Haemoglobin Rich Foods

Table of content

In our fast-paced lives, health issues like low haemoglobin levels have become commonplace, giving rise to conditions such as anaemia. To overcome this many haemoglobin rich foods can help. 

In India, this concern has reached significant proportions, with over 51% of women aged 15 to 49 grappling with anaemia, as reported by the Global Nutrition Report 2017.

The stark gender difference in haemoglobin counts raises alarms, emphasizing the need for immediate attention. Recognizing this health challenge, the Indian government has launched targeted initiatives to combat anaemia. Whereas, In this context, understanding haemoglobin and exploring ways to boost it in a week becomes crucial.

Join us as we unravel its secrets and discover not only their role in combating anaemia but also the delightful veggies and fruits that can naturally elevate your haemoglobin levels. Let’s embark on a journey to better health, one nutrient-packed bite at a time!

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Symptoms Of Low Haemoglobin In The Body

Low haemoglobin signals fatigue, weakness, shortness of breath, pale skin, dizziness, headaches, cold extremities, irregular heartbeat, and more.

  • Fatigue: Persistent tiredness and lack of energy.
  • Weakness: Generalized physical weakness and lethargy.
  • Shortness Of Breath: Difficulty in breathing, especially during physical activities.
  • Pale Skin: Reduced haemoglobin can result in paleness or pallor.
  • Dizziness Or Lightheadedness: Feeling unsteady or faint.
  • Headache: Frequent or severe headaches may be a symptom.

Haemoglobin Levels For Adult Humans

Maintaining optimal haemoglobin normal value levels is crucial for adult health, promoting vitality and ensuring efficient oxygen transport throughout the body.

AgeHaemoglobin Level (grams per decilitre, g/dL)
Adult Males13.8 to 17.2
Adult Females12.1 to 15.1

Please Note: These values represent the typical reference ranges for haemoglobin levels in adults. It’s important to note that individual variations and specific health conditions can influence these values, and healthcare professionals consider various factors when interpreting haemoglobin estimation.

30 Iron Rich Foods That Can Increase Your Haemoglobin Level

Many people ask how to increase haemoglobin levels quickly. So, here explore vitality through haemoglobin rich foods which include: spinach, lean meats, lentils, kidney beans, quinoa, fortified cereals, pumpkin seeds, tofu, fish, and dried fruits.

  1. Lean Meat (Chicken, Turkey, Beef): Lean meats provide heme iron, crucial for optimal haemoglobin levels. They are vital for preventing iron deficiency.
  2. Lentils: Lentils are rich in non-heme iron, essential for haemoglobin synthesis. Pairing them with vitamin C enhances absorption.
  3. Kidney Beans: Kidney beans offer a dual benefit with iron and protein, supporting steady haemoglobin levels.
  4. Quinoa: Quinoa is a complete protein source with non-heme iron, providing comprehensive support for haemoglobin.
  5. Spinach: Including iron rich foods such as spinach. It promotes haemoglobin production. High vitamin C aids iron absorption, boosting overall nutritional value.
  6. Fortified Cereals: Fortified cereals are a tasty and convenient way to increase iron intake, crucial for maintaining healthy haemoglobin levels.
  7. Pumpkin Seeds: Pumpkin seeds contribute iron, magnesium, and zinc, supporting overall haemoglobin health.
  8. Tofu: Tofu, derived from soybeans, is a versatile plant-based source of iron, aiding in haemoglobin production.
  9. Fish (Salmon, Tuna): Fatty fish like salmon and tuna provide heme iron and omega-3 fatty acids, supporting haemoglobin and cardiovascular health.
  10. Dried Fruits (Apricots, Raisins): Dried fruits like apricots and raisins offer a sweet and convenient way to increase iron intake, crucial for haemoglobin support.
  11. Eggs: Eggs are a haemoglobin rich foods, contributing to overall haemoglobin health. They are a versatile and tasty addition to a balanced diet.
  12. Chickpeas: Chickpeas are packed with iron and protein, making them an excellent choice for supporting haemoglobin levels.
  13. Broccoli: Broccoli, rich in iron and other essential nutrients, supports haemoglobin levels and overall well-being.
  14. Shellfish (Oysters, Clams): Shellfish, such as oysters and clams, provide heme iron, promoting optimal haemoglobin synthesis.
  15. Dark Chocolate: Dark chocolate, in moderation, can be a delightful way to increase iron intake, contributing to haemoglobin health.
  16. Soybeans: Soybeans are a plant-based source of iron, supporting haemoglobin synthesis in a vegetarian diet.
  17. Beetroot: Beetroot, rich in iron, contributes to overall blood health and supports haemoglobin levels.
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  1. Nuts (Cashews, Almonds): Nuts like cashews and almonds, besides being iron-rich, make for convenient and nutritious snacks supporting haemoglobin.
  2. Whole Grains (Brown Rice, Oats): Whole grains, like brown rice and oats, contain non-heme iron, contributing to haemoglobin production.
  3. Tomatoes: Tomatoes, with their iron content and high vitamin C, enhance non-heme iron absorption, supporting haemoglobin levels.
  4. Cabbage: Cabbage, nutrient-dense and containing iron, is a valuable addition to a diet promoting haemoglobin health.
  5. Mussels: Mussels provide heme iron, contributing significantly to optimal haemoglobin synthesis.
  6. Sweet Potatoes: Sweet potatoes, rich in iron and vitamin A, support haemoglobin levels and overall health.
  7. Turkey: Turkey, a lean meat option, provides heme iron, crucial for maintaining healthy haemoglobin levels.
  8. Apricots: Dried apricots offer a sweet and iron-rich option, contributing to haemoglobin support in a delicious way.
  9. Green Peas: Green peas, packed with iron, contribute to overall haemoglobin health in plant-based diets.
  10. Cocoa Powder: Cocoa powder, rich in iron, can be a tasty addition to various dishes, supporting haemoglobin levels.
  11. Sunflower Seeds: Sunflower seeds contribute iron and vitamin E, supporting haemoglobin synthesis and overall health.
  12. Watermelon: Watermelon, besides being hydrating, contains iron, making it a refreshing choice for supporting haemoglobin levels.
  13. Liver (Chicken, Beef): The liver, from chicken or beef, is a potent source of heme iron, playing a significant role in haemoglobin production.

Hence, these are the top sources of foods to boost haemoglobin levels. You can make an informed choice if you have iron deficiency now.

Tips To Increase Haemoglobin Level At Home

Boosting haemoglobin levels at home involves adopting a balanced and nutrient-rich lifestyle. Here are some practical home remedies from NIH to avoid anaemia naturally:

  • Iron-Rich Diet: Include haemoglobin rich foods such as lean meats, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals in your daily meals.
  • Vitamin C-Rich Foods: Pair iron-rich foods with those high in vitamin C, like citrus fruits, strawberries, tomatoes, and bell peppers, to enhance iron absorption.
  • Cook In Cast Iron Cookware: Cook your meals in cast-iron pots and pans to increase the iron content of your food.
  • Folate And Vitamin B12 Sources: Consume foods rich in folate (leafy greens, legumes) and vitamin B12 (eggs, dairy, fish) to support red blood cell production.
  • Pomegranate Juice: Drink pomegranate juice regularly as it is known to enhance haemoglobin levels.
  • Beetroot: Include beetroot in your diet, whether raw, cooked, or in juice form, as it is rich in iron and supports blood health.
  • Nuts And Seeds: Snack on nuts and seeds, such as almonds, pumpkin seeds, and sunflower seeds, as they are good sources of iron.
  • Avoid Iron Inhibitors: Limit the consumption of substances that inhibit iron absorption, like tea and coffee, especially during meals.
  • Stay Hydrated: Drink plenty of water to ensure proper blood volume and circulation of nutrients, including iron.
  • Molasses: Add blackstrap molasses to your diet, as it is a concentrated source of iron.
  • Nettle Tea: Nettle tea is believed to boost iron levels; consider incorporating it into your daily routine.
  • Regular Exercise: Engage in regular physical activity to stimulate the production of red blood cells and improve overall blood circulation.
  • Limit Calcium Supplements: If taking calcium supplements, avoid consuming them at the same time as iron-rich foods, as calcium can inhibit iron absorption.
  • Amla (Indian Gooseberry): Amla is rich in vitamin C and can be consumed in various forms, including fresh fruit or amla juice, to support iron absorption.
  • Monitor Tea And Coffee Intake: While enjoying tea and coffee, try to consume them between meals rather than with iron-rich foods.
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A Word From Fitelo

Discover the vitality of haemoglobin rich foods in a nutritious journey. These foods, like spinach, lean meats, lentils, and fortified cereals, boast iron, crucial for haemoglobin production. 

Incorporating them into your diet elevates energy levels, combatting fatigue and supporting overall well-being.

From delicious plant-based options to lean meats, this array of nutrient-packed choices forms a symphony of health benefits, ensuring your body dances to the rhythm of optimal haemoglobin levels. 

Embrace the delicious path to vitality, one bite at a time, additionally it unlock the secrets of a haemoglobin-rich diet for a healthier, more vibrant you.

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Frequently Asked Questions

Write Are Some Haemoglobin Rich Fruits That Boost Your Iron Levels?

Apricots, with their iron content, and watermelon, refreshing and rich in iron, are haemoglobin-boosting fruits. Including them in your diet supports natural iron intake for optimal haemoglobin levels.

What Is The Ideal Haemoglobin Level For Female?

The ideal haemoglobin level for adult females typically falls within the range of 12.1 to 15.1 grams per deciliter (g/dL). Maintaining this range supports overall health and well-being.

What Is The Recommended Haemoglobin Level For Male?

The recommended haemoglobin level for adult males typically falls within the range of 13.8 to 17.2 grams per deciliter (g/dL), ensuring optimal oxygen transport and overall health.

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Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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