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Foods To Help Increase Hemoglobin – Eat These 15 Iron-Rich Foods To Boost Your Levels


Hemoglobin is the protein in red blood cells responsible for carrying oxygen throughout your body. Low hemoglobin, known as anemia, causes symptoms like fatigue, dizziness, and shortness of breath. Thankfully, diet can play a role in boosting hemoglobin levels naturally when used along with medical treatment. Read on to learn which foods help increase hemoglobin counts.

Top Iron-Dense Foods To Boost Hemoglobin

Hemoglobin, or Hb on lab reports, is composed of iron-rich heme and globin proteins.

Foods to Help Increase Hemoglobin

It gives blood its red color and comprises about 35-45% of the total blood content. Normal ranges are:

Men: 13.5-17.5 g/dL

Women: 12.0-15.5 g/dL

Causes for low hemoglobin include iron deficiency, malnutrition, bleeding disorders, pregnancy, and chronic diseases. Lifestyle factors like smoking and alcohol use also play a role. Building hemoglobin backup requires a multifaceted treatment approach.

Dietary Building Blocks of Hemoglobin

The nutrients needed to form hemoglobin include:

IronAssembled into the heme of each hemoglobin molecule
Vitamin B12Involved in red blood cell production
Folic acidHelps create new red blood cells
CopperAssists iron absorption and transport

Increasing the consumption of foods rich in these hemoglobin nutrients can complement medical treatment.

Top Food Sources Of Iron

Iron is essential for hemoglobin synthesis. The daily recommended intake for iron is 8-18 mg.

Excellent dietary iron sources include:

Red meat3 ounces provides up to 6 mg iron
Poultry 3 ounces provides up to 6 mg of iron
SeafoodClams, oysters, and mussels especially high
Spinach3.5 mg iron per cooked cup
Lentils3 mg iron per cooked cup
White beansAlmost 3 mg per cooked half cup
Potatoe3 mg iron in medium baked potato with skin
Fortified cerealsLook for 100% DV for iron per serving
Tofu2-4 mg iron per half cup

Foods High in Vitamin B12

Vitamin B12 helps produce red blood cells. Adults need 2.4 mcg daily.

Some top food sources are:

Beef liverOver 100 mcg in 3 ounces cooked
Trout5 mcg in half a fillet
Salmon4 mcg in half of a fillet
TunaFortified nutritional yeast
Eggs0.5 mcg in one large egg
Low-fat dairyAbout 1 mcg per cup of yogurt or milk
Fortified nutritional yeast2.5 mcg in 3-ounce can

Foods With Folic Acid

Folic acid, or folate, assists in new red blood cell creation. Adults need 400 mcg daily.

Good dietary sources include:

Fortified breakfast cerealUp to 400 mcg per serving
Cooked spinach130 mcg per half cup
Black-eyed peasAbout 100 mcg per half cup
Asparagus70 mcg per half cup
Brussel sprouts 55 mcg per half cup
BroccoliOver 50 mcg per half cup
Avocado45 mcg in one medium avocado
Oranges40 mcg per one medium oran

Foods High in Copper

Copper helps the body properly absorb and transport iron. Adults need about 900 mcg daily.

Some top copper sources include:

ShellfishUp to 1-2 mg per 3 ounces
Liver1.2 mg in 3 cooked ounce
Nuts like cashews and almonds About 1 mg per ounce
MushroomsMore than 1 mg in a cup
Potato1 mg in a large baked potato with skin
Bean and lentilsAbout 0.5 mg per cooked half cup
Dark leafy greens like spinach and kaleAround 0.5 mg per cooked cup

Additional Dietary Considerations

  • Choose non-heme iron sources like veggies paired with citrus, peppers, or tomatoes to enhance iron absorption. Avoid coffee or tea around iron-rich meals as tannins inhibit iron absorption.
  • Supplementing with vitamin C further aids iron utilization in the body.
  • Minimize foods high in calcium like dairy when eating iron-containing foods as excess calcium can interfere with iron absorption.
  • Get adequate B vitamins like B6, B12, and folate which work synergistically to create healthy red blood cells.


Incorporating foods abundant in iron, folate, vitamin B12, copper and other nutrients vital to hemoglobin synthesis and red blood cell generation helps restore normal hemoglobin levels when combined with medical care.

However, those with anemia should work with their doctor to determine the right dietary and supplementation regimen based on the underlying cause. With strategic nutrition choices and proper treatment, low hemoglobin can be corrected.


1. Which food is the richest source of iron?

Organ meats like liver contain the most concentrated source of iron per serving, followed by oysters, beef, poultry, and spinach.

2. What vitamin helps increase hemoglobin?

The B vitamins folate (B9) and B12 play essential roles in the hemoglobin generation needed to produce red blood cells. Vitamin C also aids iron absorption.

3. Which fruit is best for increasing hemoglobin?

Pomegranate has high iron content and also aids hemoglobin production. Prunes, raisins, dried apricots, and dried peaches are other iron-rich dried fruit options.

4. Is peanut butter good for hemoglobin?

Yes, 2 tablespoons of peanut butter provides about 0.6 mg of iron, making it a decent plant-based source. Pair it with vitamin C sources to enhance iron absorption.

5. How can I raise my hemoglobin in one week?

How can I raise my hemoglobin in one week?
It’s not possible to substantially raise hemoglobin in only one week through diet alone. But combining iron-rich foods with vitamin C sources helps. Infusions are used for those severely anemic.

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Dr. Harold Gojiberry is not just your ordinary General Practitioner; he is a compassionate healthcare provider with a deep commitment to patient well-being and a passion for literature. With extensive medical knowledge and experience, Dr. Gojiberry has made a significant impact in the field of healthcare, particularly in the area of liver diseases and viral hepatitis.

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