Hemoglobin or Hb is an essential protein in the red blood cells (RBCs). It is rich in iron and is responsible for carrying oxygen throughout the body. Low Hb levels indicate anemia resulting in dizziness, fatigue, breathlessness, and increased heart rate. If you are experiencing these symptoms and thinking about how to increase Hb in a week or even less, you can do it in natural ways.
The normal Hemoglobin range in healthy individuals is;
For men: 13-17 g/dl
For women: 12-15 g/dl
The levels below these ranges indicate a low Hb level (anemia). The condition is quite common among the population and the disease burden is even higher in women (61.3% were found to be anemic in research), as compared to men.
Hb levels can fall low due to a number of reasons including;
- Pregnancy
- Urinary tract infections
- Liver diseases
- Iron deficiency
- Low RBC count
- Enlarged spleen
How to increase hemoglobin in a week?
There are a number of ways to increase hemoglobin/Hb levels naturally, including certain dietary and lifestyle changes. Some of these are listed below;
Add iron-rich foods to your diet
Hemoglobin or Hb contains about 70% of the body’s iron which is an essential component of its structure. Low Hb levels can be restored by consuming a natural diet rich in iron components. Some of the iron-rich foods to add to your diet include;
- Liver
- Beef
- Eggs
- Green leafy vegetables
- Broccoli
- Beans
- Lentils
- Seafood
- Dates
Iron needed in a day
The daily recommended intake of iron for men is 8.7mg while for women it is 14.8mg. However, the values may vary according to the intensity of anemia or Hb/iron deficiency.
Increase folic acid intake
Folate or Vitamin B9 is an essential component of the “haem” portion of the hemoglobin protein. A deficiency of folic acid or folate may result in decreased Hb levels. The deficiency can be restored by adding vitamin B or folate-rich foods to your diet such as;
- Rice
- Kidney beans
- Spinach
- Beetroot
- Avocado
- Pumpkin
Consume fruits high in iron
Increasing your Hb within a week may seem an impossible task but you can achieve the maximum out of the fruits rich in iron.
Pomegranate is among the best fruits to meet the iron or Hb deficiency in the body. They are rich in vitamins A, C, and E. The ascorbic acid present in them also boosts iron absorption in the body. Evidence shows that including pomegranate in the diet improved iron uptake in the body, which resultantly improved the hemoglobin content in the red blood cells. Pomegranate can be consumed as such or blended to make juice.
Apple is also considered a fruit of choice in case of iron or Hb deficiency. Although a medium-sized apple provides only 1% of the daily required iron, its vitamin C content increases the iron absorption from the foods that are taken along with them.
Apple can be consumed as such or made into juice with lemon or ginger for an added flavor.
Pumpkin seeds
Although small in size, 1-ounce raw pumpkin seeds give almost 2.7mg of iron as per USDA. Pumpkin seeds can be added to your snack basket as such to regulate your Hb levels or they can be added to muffins, and bread, or used as a topping for your yogurt, cereals, or salads.
Other fruits may include watermelon, prunes, apricots, figs, etc.
Dry fruits are also considered a good source to meet the iron and thus the Hb deficiencies in the body. They include almonds, cashews, or raisins.
Also, learn about some other easy ways to treat anemia.
Increase iron absorption by consuming vitamin C and A
Vitamin C is known to increase iron absorption in the body. It takes non-haem iron from foods and stores it in forms that are easier to consume by the body. Ascorbic acid or vitamin C is also known to reverse the effects of substances that cause iron absorption inhibition in the body such as tea.
Foods that are rich in Vitamin C or ascorbic acid include;
- Citrus fruits
- Strawberry
- Leafy vegetables
Vitamin A and beta-carotene are also known to increase the absorption of iron in the body quickly. Improving the status of this vitamin promotes iron utilization in the body. Research also shows that hemoglobin is reduced in the body due to a deficiency of Vitamin A.
Food sources of Vitamin A include;
- Carrots
- Fish oils
- Tomatoes
- Eggs
- Dairy products
Take iron supplements
If you aim to increase Hb levels in a week, additional supplementation of iron along with dietary changes may provide benefits. Iron supplements are available for oral use. They are recommended to be taken by the advice of a doctor. Children should be monitored to avoid any adverse effects of medicine misuse.
Consult a doctor for expert advice on iron supplementation according to the severity of anemia.
Exercise regularly
Moderate physical activity and exercise including brisk walking and jogging are highly recommended if you have low Hb levels. An increase in physical activity increases oxygen demands. In order to meet the demands, Hb and red blood cell mass are increased. However, in severe Hb deficiency, intense physical activity may worsen the condition resulting in dizziness, shortness of breath, and fatigue.
Avoid tea and other iron blockers
Certain minerals and foods are known to decrease the absorption of iron in the body. Calcium makes it harder for iron to get absorbed in the body. However, it is not recommended to cut the calcium sources from your diet completely. In case of severely low Hb levels, limiting the intake of calcium is usually recommended.
Phytic acid, which is present in many plant-based foods is also known to decrease iron absorption in the body especially if you do not consume meat in your diet. Foods containing phytic acid include;
- Walnuts
- Sesame seeds
- Certain grains and legumes
It is recommended to avoid these foods with iron-rich foods especially if you do not consume enough meat in your diet.
Tea, coffee, and other beverages including alcohol may interfere with iron absorption in the body. If you are diagnosed with anemia, try avoiding or minimizing the intake of such drinks.
Take home
Hemoglobin is an essential component of the red blood cells in the body. Low levels of Hb due to genetic or medical conditions may result in irregular heartbeat, fatigue, dizziness, or shortness of breath.
Hemoglobin can be increased in a week by adopting certain dietary modifications or consuming iron supplements. Foods including green leafy vegetables, citrus, and dry fruits can help improve the iron and thus the Hb levels in the body.
However, it is recommended to consult a hematologist for severe Hb deficiency.
FAQs
1. Is low Hb dangerous?
Severely low hemoglobin levels or anemia can be dangerous leading to dizziness, faintness, fatigue, irregular heartbeat, etc. In severe cases, it may lead to a number of heart issues.
2. What is the fastest way to increase Hb?
Hb levels can be increased by consuming foods rich in iron or those which increase the uptake of iron in the body. In case of severe anemia, iron supplementations may be taken as per the doctor’s recommendations.
3. Which drinks can increase your Hb in 24 hours?
Certain citrus fruit and vegetable juices may help increase Hb levels quickly. Beetroot juice, spinach juice, pumpkin juice, and certain smoothies may help increase iron and thus, hemoglobin levels.