8 powerful tips to keep your haemoglobin levels healthy

May 12, 2025 ET Online

Add Iron-Rich Leafy Greens

Leafy greens like spinach, kale, and collard greens are rich in iron, which is essential for haemoglobin production. Add them to salads, smoothies, or stir-fries for a healthy iron boost. Image Source: iStock

Include Legumes and Beans

Legumes and beans are excellent sources of non-heme iron. Lentils, chickpeas, and kidney beans can be a great addition to soups, curries, and salads. Image Source: iStock

Consume Vitamin C-Rich Foods

Vitamin C enhances iron absorption in the body. Include fruits like oranges, strawberries, and bell peppers in your meals to maximise iron intake from plant-based foods. Image Source: iStock

Try Fortified Cereals

Many plant-based cereals are fortified with iron. Pair them with almond milk or oat milk for a nutritious, iron-boosting breakfast. Image Source: iStock

Snack on Nuts and Seeds

Nuts and seeds such as almonds, pumpkin seeds, and sunflower seeds are great sources of iron. Have them as snacks or sprinkle them on salads for a healthy, iron-packed treat. Image Source: iStock

Avoid Coffee and Tea Around Meals

Both coffee and tea can inhibit iron absorption. Try to avoid drinking them with meals to ensure your body absorbs the maximum amount of iron from your plant-based food. Image Source: iStock

Add Beetroot to Your Diet

Beetroot is known for improving haemoglobin levels due to its high iron and folate content. Roasted or in salads, beetroot is both delicious and nutritious! Image Source: iStock

Don't Forget Whole Grains

Whole grains like quinoa, brown rice, and oats are packed with iron and fibre. They are easy to incorporate into any meal and provide a steady source of energy throughout the day. Image Source: iStock

Next: 8 calcium-rich foods and the best times to eat them

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