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Boost Hemoglobin: Best Dry Fruits & hemoglobin rich foods for Blood Increase

26-07-2023 Posted By : Olab Team Share :
Boost Hemoglobin: Best Dry Fruits & hemoglobin rich foods for Blood Increase | O-Lab

Welcome to this blog where we will explore the power of hemoglobin-rich foods items and dry fruits to increase blood levels naturally. In this comprehensive guide, we will unlock the secrets to maintaining optimal hemoglobin levels through delicious and nutrient-rich foods and fruits. Hemoglobin, an iron-rich protein found in Red Blood Cells, plays a vital role in oxygen transport within our bodies.

By making better dietary choices, you can optimize your health and ensure your body's essential functions are well-supported. Let's delve into the world of hemoglobin and discover how to boost it naturally.


A low hemoglobin level leads to anemia. A low hemoglobin level will prevent our cells and organs from getting sufficient oxygen. 

Anaemia is quite prevalent in our country. It leads to symptoms like fatigue, dizziness, poor concentration, pale skin, irritability, shortness of breath, heart palpitations, brittle nails, etc. This affects your productivity and the quality of your life. 

For adult males, the normal range for Haemoglobin levels is 14-18 gm/dL while for adult females it is 12-16 gm/dL. 

Hemoglobin is a component of Red Blood Cells that binds to oxygen in the lungs and supplies it to different tissues and organs for cellular functions and energy production. Food plays a vital role in Hemoglobin production because Various vegetables fruits, and dry fruits provide the necessary nutrients for the synthesis of Hemoglobin in the body. Including dry fruits to increase hemoglobin levels can be beneficial for maintaining good health.

Let us take a look at the main nutrients involved in the production of hemoglobin:

Iron is a mineral found in our body that is a major component of the heme part of hemoglobin. Iron deficiency impacts our body's ability to produce sufficient Hemoglobin. 

  • Vitamin B12 is a key vitamin that is required for the proper functioning of the enzymes that are involved in the synthesis of Haemoglobin.
  • Folate or Vitamin B9 is a water-soluble vitamin required for the production of new cells including the Red Blood Cells. It also plays a role in the formation of the heme component of hemoglobin.
  • Protein intake is also important because hemoglobin is itself a protein. Adequate dietary intake is essential for the synthesis and functioning of Haemoglobin.
  • Vitamin C increases the absorption of iron from plant-based foods. This type of iron is called non-heme iron. 
  • Copper is a trace mineral that is needed by the body for the proper utilization of iron during the synthesis of hemoglobin.
  • Vitamin A maintains the health of RBCs

By eating the right hemoglobin increase foods and improving gut health, you can naturally increase Haemoglobin levels. A good diet will provide the body with a continuous supply of the above nutrients to produce hemoglobin-rich red blood cells.

Top 5 Hemoglobin-Rich Food Items

You need to include food items rich in iron as well as foods rich in the other nutrients that help with the synthesis of Haemoglobin. 

Take a look at the list of the top 5 hb increase food items below, which you should include in your daily diet:

  • Iron-rich leafy Greens and Other iron-rich foods- Leafy greens like spinach, kale, Swiss Chard, dill, Fenugreek, etc, are packed with iron and can be made into tasty recipes. Organ meats and poultry; some beans like black beans; lentils; nuts and seeds like pumpkin seeds; vegetables like beetroots, oyster mushrooms, broccoli, cauliflower greens; dark chocolate; poha; jaggery are some easy, tasty and affordable options which can be easily included.
  • Protein-rich foods- It is important to get adequate protein for the synthesis of Haemoglobin. Legumes like chickpeas, black beans, lentils, etc are common Indian foods rich in both iron and protein. Lean meats, poultry, and dairy products are good sources of protein. 
  • Vitamin C-rich vegetables- Vegetables like bell peppers, capsicum, potatoes, cabbage, cauliflower, sprouted legumes, tomatoes, etc should be a part of the daily diet. 
  • Folate-rich foods- Turnip greens, spinach, broccoli, beans, peanuts, whole grains, sunflower seeds, etc can provide enough folate. 
  • Foods rich in vitamin B12- Fish, meat, poultry, and dairy products can help you meet your B12 needs.

As you can see, most of these foods have more than one nutrient needed to raise Haemoglobin levels. You also need a healthy gut to absorb the nutrients properly so consider adding natural sources of probiotics. 

Top 4 Dry fruits to increase Hemoglobin

These top 4 Dry fruits to increase hemoglobin are truly magical powerhouses that are needed in very small quantities.

  • Raisins- These tiny bombs of taste are rich in iron, fiber, and many essential vitamins that can raise your Haemoglobin levels.
  • Apricots- This juicy fruit, which is readily available in summer, can provide you with iron and many other vital nutrients. These can be a tasty addition to a healthy diet.
  • Dates- These don't just provide an energy boost but also provide you with iron. 
  • Figs- You can have them fresh or dried for iron, magnesium, folate, and even Calcium.

Top 4 Fruits to Increase Hemoglobin

It is common knowledge that one must include one to two portions of seasonal fruits for a healthy body. Some of these fruits are a great source of iron, vitamin C, Vitamin A, and other micronutrients that can improve your Haemoglobin levels. 

These are the best fruits to increase hemoglobin:

  • Apples- These are delicious and are a rich source of iron and other micronutrients that can help you defeat anemia. 
  • Pomegranates- The beautiful gemstone-like seeds contain iron and many other nutrients to improve Haemoglobin levels naturally.
  • Bananas- Are a rich source of many micronutrients like potassium, magnesium, Vitamin C, and folic acid and also contain small amounts of iron. These can be a great addition to your diet for improving digestion and hemoglobin levels.
  • Citrus Fruits- Like oranges, guavas, mosambi, and lemons, can provide the vitamin C needed for Haemoglobin synthesis and iron absorption.

Also Check: - Medtech digital BP monitor


Improving Haemoglobin levels should not be a challenge. You can make conscious changes and choose the right foods to nourish your body. 

It is possible to boost hemoglobin levels naturally with the right knowledge. A nutritionally rich and balanced diet, including hemoglobin-rich foods and dry fruits to increase hemoglobin, can effectively combat anemia and contribute to overall well-being.

At O-Lab, we aim to provide you with the tools to empower yourself. Check our blood tests like CBC to monitor your Haemoglobin levels and RBC count. 

You can also get your iron levels checked. We have many comprehensive and targeted packages. Our reporting is accurate and timely. Book a home test or feel free to walk in. 

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