Increasing the intake of iron-rich foods (eggs, spinach, artichokes, beans, lean meats, and seafood) and foods rich in cofactors (such as vitamin B6, folic acid, vitamin B12, and vitamin C) important for maintaining normal hemoglobin levels. Such foods include fish, vegetables, nuts, cereals, peas, and citrus fruits.

What to Eat to Increase Haemoglobin or Iron in the Blood?

Increasing haemoglobin or iron levels in the blood is crucial for maintaining good health and preventing conditions like iron deficiency anaemia. Including certain foods in your diet can help boost your iron intake and improve haemoglobin levels. Here are some key pointers on what to eat to increase haemoglobin or iron in the blood:

1. Iron-rich Foods:
Consuming foods that are naturally high in iron can significantly increase haemoglobin levels in the blood. Some excellent sources of iron include:

- Red meat: Beef, lamb, and liver are particularly rich in iron.
- Poultry: Chicken and turkey are good sources of iron.
- Seafood: Shrimp, oysters, clams, and sardines are all high in iron.
- Legumes: Lentils, chickpeas, kidney beans, and soybeans are excellent plant-based sources of iron.
- Nuts and seeds: Almonds, cashews, pumpkin seeds, and sesame seeds contain good amounts of iron.
- Whole grains: Quinoa, oats, and brown rice can contribute to your iron intake.

2. Vitamin C-rich Foods:
Vitamin C enhances iron absorption, so combining iron-rich foods with those high in vitamin C can be beneficial. Some vitamin C-rich foods include:

- Citrus fruits: Oranges, grapefruits, lemons, and limes are excellent sources of vitamin C.
- Berries: Strawberries, blueberries, and raspberries are packed with vitamin C.
- Bell peppers: Red, yellow, and green bell peppers are high in vitamin C.
- Kiwi: This small fruit is a great source of vitamin C.
- Leafy greens: Spinach, kale, and broccoli are not only rich in iron but also contain vitamin C.

3. Foods Rich in Folic Acid:
Folic acid plays a crucial role in the production of red blood cells. Including foods rich in folic acid can help increase haemoglobin levels. Some folic acid-rich foods include:

- Dark leafy greens: Spinach, kale, and collard greens are excellent sources of folic acid.
- Legumes: Lentils, chickpeas, and black-eyed peas are high in folic acid.
- Citrus fruits: Oranges and grapefruits are not only rich in vitamin C but also contain folic acid.
- Avocado: This creamy fruit is a good source of folic acid.
- Asparagus: This vegetable is packed with folic acid.

4. Iron-fortified Foods:
Incorporating iron-fortified foods into your diet can be an effective way to increase iron intake. Some iron-fortified options include:

- Breakfast cereals: Choose cereals that are fortified with iron.
- Bread and pasta: Look for whole-grain products that have been fortified with iron.
- Plant-based milk alternatives: Some non-dairy milks are fortified with iron.

5. Cooking Tips:
To maximize iron absorption, consider the following cooking tips:

- Pair iron-rich foods with vitamin C-rich foods to enhance iron absorption.
- Avoid drinking tea or coffee with iron-rich meals, as they can hinder iron absorption.
- Cooking foods in cast iron pans can increase iron content in your meals.

By incorporating these iron-rich foods into your diet and following