Top 15 Superfoods to Increase Haemoglobin Levels Naturally
Hemoglobin is the essential protein inside red blood cells responsible for carrying oxygen throughout the body. When haemoglobin levels drop, it can lead to tiredness, pale skin, dizziness, headaches and even anemia. A healthy diet packed with iron, vitamin C, folic acid and vitamin B12 plays a major role in boosting haemoglobin naturally.
Below is a list of the top foods that can help increase haemoglobin levels naturally, along with easy ways to include them in your daily diet.
1. Spinach
Spinach is rich in iron, folic acid, vitamin C, fibre and calcium. Half a cup of boiled spinach contains approx. 3.2 mg of iron.
How to Consume:
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Add more spinach to salads along with celery, kale or broccoli
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Drink spinach soup twice a day
2. Beetroot
Beetroot helps reactivate red blood cells and boosts oxygen supply.
Ways to Consume:
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Add beetroot to salads
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Drink fresh beetroot juice every morning
3. Red Meat
Red meats like beef and lamb contain easily absorbable heme iron. Beef liver provides over 600% of daily iron needs.
How to Consume:
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Eat red meat 2–3 times a week
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Include 3 ounces of beef or chicken liver to improve RBC count
4. Eggs
Eggs are a great source of protein, antioxidants and around 1 mg of iron per large egg.
How to Consume:
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One boiled egg every morning
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Scrambled or poached eggs with breakfast
5. Pomegranate
Pomegranates are rich in iron and vitamin C, helping improve blood circulation and reduce fatigue or dizziness.
How to Eat:
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Eat one pomegranate daily
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Drink one glass of fresh pomegranate juice
6. Peanut Butter
Peanut butter provides 0.6 mg of iron per 2 tbsp and is easy to include every day.
How to Consume:
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Apply peanut butter on breakfast toast
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Eat roasted peanuts as a snack
7. Tomatoes
Tomatoes are packed with vitamin C which helps improve iron absorption.
How to Use:
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Eat 1–2 raw tomatoes daily
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Drink tomato juice
8. Nuts
Nuts are convenient iron-rich snacks that help boost haemoglobin even when you’re on-the-go. Pistachios offer 15 mg of iron per 100g.
How to Consume:
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Eat a handful of pistachios, almonds or apricots daily
9. Seafood
Fish like salmon and tuna as well as oysters and mussels are great sources of iron. Pacific oysters contain 7.2 mg of iron per 100g.
How to Consume:
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Include seafood 2–3 times per week
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Eat baked or roasted salmon as a meal
10. Soybeans
Soybeans are a high–protein, high–iron food but must be prepared properly.
How to Consume:
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Soak overnight to reduce phytic acid
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Eat ½ cup cooked soybeans daily
11. Whole Grain Bread
Each slice of whole grain bread contains around 6% of the daily recommended iron intake.
How to Consume:
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Replace white bread with whole grain bread
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Eat 2–3 slices daily
12. Honey
Honey contains iron, magnesium and copper, which together help increase haemoglobin.
How to Consume:
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Mix 1 tbsp honey in warm lemon water every morning
13. Fruits — Peaches, Prunes & Raisins
Dried peaches offer about 6 mg of iron per 100g.
How to Consume:
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Eat ½ bowl of mixed dried fruits as a snack daily
14. Molasses
One tablespoon of molasses contains 3.2 mg of iron — a simple way to boost intake.
How to Use:
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Add molasses to baking or mix into warm milk
15. Apples & Dates
Apples contain vitamin C that improves iron absorption, while dates are a strong natural iron booster.
How to Consume:
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Eat one apple daily
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Eat 8–10 dates for added iron
⭐ Tips to Naturally Improve Haemoglobin Levels
✔ Pair iron–rich food with vitamin C (example: orange juice + peanuts)
✔ Avoid tea or coffee right after meals – they block iron absorption
✔ Drink beetroot + carrot juice regularly
✔ Include green leafy vegetables daily
🧾 Conclusion
Improving haemoglobin levels doesn’t always require supplements — a daily diet rich in iron, vitamins and minerals can naturally increase red blood cells and boost body energy. By making these food choices part of your routine, you can improve overall blood health and prevent symptoms of low haemoglobin.