Sip these 5 healthy drinks to increase haemoglobin levels naturally

Anemia is a condition where your body has fewer red blood cells or lower haemoglobin than normal, which means less oxygen reaches your organs and tissues. It mainly affects women and children, causing symptoms like fatigue, shortness of breath, chest pain, and pale skin. According to the World Health Organization, anemia impacts around half a billion women aged 15–49 and 269 million young children worldwide. To prevent these issues, it is important to eat iron-rich foods since iron helps your body produce haemoglobin. Besides supplements, you can also boost your iron levels naturally by using seasonal fruits and vegetables to make drinks to increase haemoglobin levels.

What is haemoglobin?

Haemoglobin is a protein found in red blood cells that gives blood its red colour and plays a vital role in carrying oxygen throughout the body. It contains iron, a mineral from the food we eat, which helps it bind to oxygen in the lungs and deliver it to tissues and organs. Oxygen is essential for muscles and cells to function properly. When there are low haemoglobin levels, your body may not get enough oxygen, leading to fatigue and other health issues.

What are normal haemoglobin levels?

A haemoglobin test measures the amount of haemoglobin in your blood, recorded in grams per deciliter (g/dL). As per StatPearls, Normal levels vary based on age, sex, and life stage:

• For adult males: 13.5–18 g/dL
• For adult females: 12–15 g/dL
• For children: 11–16 g/dL
• During pregnancy: Levels typically stay above 10 g/dL

Factors like age, pregnancy, and overall health can influence these levels, with older adults and pregnant individuals often showing slightly lower readings.

Symptoms of low haemoglobin levels

When your haemoglobin is low, your body may not get enough oxygen, leaving you feeling tired and weak. This condition, known as anaemia, can affect your daily energy and overall health. Common symptoms include:

• Fatigue
• Dizziness
• Shortness of breath
• Pale skin
• Cold hands and feet
• Chest pain
• Headaches
• Irregular heartbeat
• Weakness

Low haemoglobin can result from poor diet, blood loss, pregnancy, genetic conditions, anaemia itself, kidney disease, or even certain types of cancer.

Healthy drinks to increase haemoglobin levels

India’s culinary tradition boasts a plethora of nutritious and flavourful beverages that are not just delicious but also contribute to maintaining a healthy body, including haemoglobin levels. Here are some traditional Indian drinks to increase haemoglobin:

1. Amla juice

Indian gooseberry is a powerhouse of vitamin C. “Daily consumption of amla juice not only enhances immunity but also helps in iron absorption, thereby assisting the formation of haemoglobin,” according to nutritionist Avni Kaul. A study, published in International Journal of Research Publication and Reviews, showed that when Indian Gooseberry juice was supplemented with elemental iron, it was found to be very effective in increasing haemoglobin levels. Its tangy flavour adds a refreshing twist to this healthy drink.

2. Beetroot kanji

Hailing from North India, beetroot kanji is a fermented beverage formed by infusing mustard seeds and beetroot and it is one of the best drinks to increase haemoglobin. Beetroot contributes iron to the mix, while the fermentation method can enhance the availability of nutrients. During a study, published in Open Access Macedonian Journal of Medical Sciences, anemic adolescent girls were given beetroot juice for 2 weeks. Researchers found that there was an increase in their haemoglobin levels from 11.47 g/dl to 12.02 g/dl. This traditional drink provides a unique flavour profile and nutritional boost.

Also read: 6 natural ways to increase haemoglobin levels in your blood

3. Sugarcane juice

“Sugarcane juice, a popular Indian street beverage, is not only a sweet indulgence but also a good source of iron and other essential minerals,” says Kual. Its natural sweetness makes it a delightful way to boost the iron intake, making it a refreshing and nutritious choice.

4. Pomegranate juice

Pomegranate juice is one of the drinks to increase haemoglobin levels. It is both tasty and nutrient-dense. This fruit is high in iron and vitamin C, a dynamic combination that supports haemoglobin production and absorption. The vibrant red hue of this juice mirrors its robust nutritional content. A study, published in Experimental And Therapeutic Medicine, showed that consumption of pomegranate juice led to a significant increase in red blood cell count and haemoglobin levels.

5. Sattu sherbet

“Sattu, derived from roasted gram (chana), creates the base of this traditional Northern Indian drink. When blended with water, lemon juice and spices, it becomes sattu sherbet—a wholesome beverage rich in protein, iron, and several essential nutrients. Its unique taste and nutritional profile make it a good choice for promoting overall health,” shares the expert. That’s why it is one of the drinks to increase haemoglobin levels.

These traditional Indian drinks not only showcase the diversity of flavours in Indian cuisine but also show a cultural emphasis on incorporating nutrition into everyday beverages. As part of a well-balanced diet, these drinks could play a role in supporting healthy haemoglobin levels, contributing to overall well-being. However, before taking these drinks to increase haemoglobin levels, consult with your health expert for any dietary guidance, particularly for those with specific health issues.