Are you feeling tired, pale, or short of breath lately? These could be signs of low hemoglobin levels, a condition known as anemia. At Dietician Shreya Oza’s Diet Clinic, we specialize in treating nutritional deficiencies naturally through food and lifestyle changes.
In this blog, I’ll share dietician-approved tips to boost your hemoglobin levels effectively and sustainably.
🔍 What is Hemoglobin and Why Is It Important?
Hemoglobin is a vital protein found in your red blood cells that carries oxygen from your lungs to the rest of your body. Low levels can lead to:
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Fatigue
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Dizziness
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Weak immunity
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Pale skin
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Hair loss
✅ Top Diet Tips to Increase Hemoglobin Levels Naturally
🥬 1. Eat Iron-Rich Foods
Iron is essential for hemoglobin production. Include these in your daily diet:
🌿 Vegetarian Sources:
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Spinach (Palak), moringa (Drumstick leaves), amaranth (Chaulai)
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Beetroot, pomegranate
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Black raisins, dates, jaggery
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Bajra, ragi, whole dals
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Pumpkin, sunflower, and sesame seeds
🍗 Non-Vegetarian Sources:
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Eggs
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Chicken liver
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Red meat
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Fish
🍋 2. Pair Iron with Vitamin C for Better Absorption
Did you know your body absorbs iron better with Vitamin C? Boost absorption by pairing:
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Lemon with dals/sabzis
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Orange, amla, kiwi, guava in breakfast
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Tomato chutney or bell pepper sabzi with lunch
☕ 3. Avoid Tea/Coffee Around Meals
Tannins in tea/coffee can block iron absorption. Wait at least 1 hour after meals before sipping your chai or coffee.
💊 4. Add Folic Acid & Vitamin B12
These vitamins help in forming healthy red blood cells.
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Folic Acid: Bananas, broccoli, citrus fruits, green leafy veggies
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Vitamin B12: Milk, paneer, curd, fortified cereals, eggs
🧘♀️ 5. Don’t Forget Lifestyle Support
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Drink 8–10 glasses of water daily
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Practice yoga or walk for 30 minutes a day
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Get regular blood tests (CBC, Ferritin, B12, Folate) to monitor progress
💡 Bonus: Hemoglobin-Boosting Recipes
Follow me on Instagram @dieticianshreya_ for daily iron-rich recipes like:
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Beetroot raita
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Methi thepla with jaggery chutney
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Ragi porridge with dates
🩺 When to Seek Help
If your hemoglobin is below 11 g/dL, it's time to consult a professional. At my clinic, we provide personalized diet plans for anemia, PCOS, pregnancy, weight loss, and more.
📞 Book Your Consultation
📍 Dietician Shreya Oza – Personalized Diet Plans for a Healthier You
📱 Call/WhatsApp: 9687563126
🌐 Website: www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_
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