Foods high in iron that help to increase hemoglobin

Do you always feel dull? Do you more often experience low energy levels all the time? Then this can be a strong sign for low haemoglobin levels in blood. Low haemoglobin levels or a low red blood cell count are indicators of anaemia. It’s a typical issue with kids due to iron deficiency. And that’s what is the main culprit as the body does not get enough oxygen and thus results in tiredness and utter weakness! Can we do something about it? Yes, definitely! The main cause behind low haemoglobin levels is Iron deficiency. 

For children’s healthy growth and development, both physically and mentally, iron is a vital dietary mineral. Children who don’t get enough iron in their bodies can suffer serious consequences because their muscles, tissues, and cells won’t obtain the oxygen they require. And thus with the consumption of foods high in iron, its level bars can be elevated. 

So let’s begin.

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What is haemoglobin?

Our red blood cells contain an important protein called Haemoglobin . This protein carries oxygen along with it through the blood. Our cells are given energy by this oxygen. Thus,  a low haemoglobin concentration could indicate a number of illnesses, including cancer and several types of anaemia.

Signs and Symptoms

Some common signs of Low haemoglobin levels include:

  • Fatigue
  • Pale skin and gums
  • Weakness
  • Shortness of breath
  • Rapid or irregular heartbeat
  • Problems with growth and development in children and teens
  • Cold hands and feet
  • Dizziness
  • Pain in bones, chest, belly

Some important things to remember 

  • Certain forms of anaemia are passed down through your genes, and infants may have it from birth.
  • Women are at risk of iron-deficiency anaemia because of blood loss from their periods and higher blood supply demands during pregnancy.
  • Older adults have a greater risk of anaemia because they are more likely to have kidney disease or other chronic medical conditions.

Iron deficiency affects about 20% of women, 50% of pregnant women, and 3% of males. Increased consumption of foods high in iron is the frequent solution. 

Let’s look at the foods that can help.

Nutritional Tips

The foods rich in iron includes:


Beetroot is one of the best ways to increase haemoglobin levels as its one of the foods high in iron. Studies suggest that drinking 500ml of beetroot juice a day can reduce the risk of anaemia in kids. Beetroots are rich in B vitamins, iron, manganese, copper, magnesium, potassium and also contain betalains (a class of antioxidants), that helps in reducing free radicals and inflammation in the body. It helps in proper digestion, boosts immunity and also improves blood circulation.

Also, check Proven health benefits of Beetroot for Kids and Adults.


It is one of the iron-rich foods for kids. Bitter gourd is a rich source of vitamins and minerals. It is also extremely rich in iron and other nutrients like magnesium, potassium and vitamins like A and C. Along with vitamin A and C, it is also high in calcium. Various antioxidants and anti-inflammatory compounds are present in bitter gourd.


Soaked black chana is one of the best sources of iron for the vegetarians. It helps in improving the hemoglobin levels. Sprouts are low in calories and rich in fibre, enzymes, protein and other micronutrients. Also, black chana contains wide range of phytochemicals including carbohydrates, amino acids, proteins, flavonoids, iron, phosphate, chloride, etc.


It has high nutritional content.  Rich source of protein, carbohydrates, calcium, Iron, potassium, magnesium and B vitamins; it should be a part of your daily diet plan. However, Soaking and sprouting increases its nutritional value and makes it more digestible.


According to a study, black pepper helps in treating anaemia. It is also an outstanding source of vitamin K and manganese. Studies show that it is also rich in calcium, Iron, zinc, Copper, Chromium and dietary fibre. Apart from this, it contains many health-promoting components such as flavonoids, terpenes, tannins and alkaloids.


Tapioca is a delicious starch extract derived from the cassava plant. High in dietary fibre tapioca helps in digestion and constipation. Fibre bulks up the stool, which may help move it through the digestive tract, thereby eliminating constipation, bloating, and intestinal pain. It is also a food rich in protein, calcium, iron and vitamin K, all of these support the overall growth of kids.

Also check: Recipes with foods high in iron.

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