Hemoglobin is an iron-rich protein found in red blood cells, responsible for giving blood its red color and performing a crucial function: carrying oxygen from the lungs to every part of the body while transporting carbon dioxide back to the lungs for expulsion. This makes hemoglobin an essential protein for maintaining good health, as it plays a vital role in ensuring the proper functioning of organs and tissues.

Low hemoglobin levels are often linked to anemia, a condition that can lead to a range of health issues. Common symptoms of low hemoglobin include fatigue, dizziness, shortness of breath, headaches, pale skin, and a rapid heart rate. In India, anemia is quite prevalent, especially among women. Normal hemoglobin levels for adult men range from 14 to 18 g/dL, while women should aim for 12 to 16 g/dL. A drop below these levels can signal anemia, making it important to monitor hemoglobin levels and take steps to maintain them.

According to Dr Geeta Buryok, Head of Clinical Nutrition & Dietetics at Max Hospital, Shalimar Bagh, diet plays a significant role in maintaining and improving hemoglobin levels. "Increasing hemoglobin levels naturally can be achieved by including certain foods in your diet that promote red blood cell production. Hemoglobin is an essential protein in red blood cells responsible for carrying oxygen throughout the body, and its production relies on adequate intake of iron, vitamins, and minerals," says Geeta.

Increase Hemoglobin Naturally: Foods to Eat

1. Iron-Rich Foods

Iron is a key component of hemoglobin, and consuming iron-rich foods is essential for increasing hemoglobin levels in the body. Iron helps in the synthesis of hemoglobin and red blood cell production. Foods rich in iron include:

- Animal-Based Sources: Liver, chicken, turkey, fish, and seafood are excellent sources of heme iron, which is easily absorbed by the body.

- Plant-Based Sources: For vegetarians, good sources of non-heme iron include lentils, beans, chickpeas, spinach, tofu, and fortified cereals. However, iron from plant sources is not absorbed as efficiently as iron from animal products. To enhance absorption, it is recommended to pair these foods with vitamin C-rich foods.

2. Vitamin C-Rich Foods

Vitamin C plays a crucial role in improving the absorption of iron from plant-based sources. Adding vitamin C into your diet, you can significantly enhance your body's ability to absorb and use iron for hemoglobin production. Consider adding the following foods to your meals:

- Citrus Fruits: Oranges, strawberries, kiwi, and guava are excellent sources of vitamin C.

- Vegetables: Bell peppers, broccoli, tomatoes, and kale also provide a healthy dose of this essential vitamin.

- Juices and Smoothies: Freshly prepared apple-beetroot-carrot juice or smoothies can be a delicious and healthy way to increase both iron and vitamin C intake, supporting your hemoglobin levels.

3. Folate-Rich Foods

Folate, also known as vitamin B9, is essential for the production of healthy red blood cells. A deficiency in folate can lead to a type of anemia where the body produces large, abnormal red blood cells that do not function properly. To ensure your body has enough folate, incorporate the following foods into your diet:

- Leafy Greens: Spinach, kale, and other dark leafy greens are packed with folate.

- Legumes: Lentils, chickpeas, and black beans are great plant-based sources of this important vitamin.

- Citrus Fruits: Oranges, lemons, and limes are not only rich in vitamin C but also contain folate, making them doubly beneficial for increasing hemoglobin levels.

4. Vitamin B12 and B6

Vitamins B12 and B6 are crucial for red blood cell production and overall hemoglobin function. A deficiency in these vitamins can lead to anemia, so it’s important to ensure your diet contains foods that provide an adequate supply. Some excellent sources of vitamins B12 and B6 include:

- Animal Products: Eggs, dairy products (milk, cheese, yogurt), fish (like salmon and tuna), and poultry provide high levels of vitamin B12.

- Fortified Foods: Some plant-based foods such as fortified cereals, nutritional yeast, and plant-based milk alternatives are enriched with vitamin B12, making them good options for vegetarians and vegans.

- Vitamin B6-Rich Foods: Foods such as bananas, potatoes, chickpeas, and avocados provide vitamin B6, which is essential for the metabolism of proteins and the production of hemoglobin.

Tips for Increasing Hemoglobin

While focusing on your diet is key to increasing hemoglobin naturally, there are a few additional factors to keep in mind. Firstly, maintaining a healthy balance of nutrients is crucial, so avoid excessive intake of calcium, as it can interfere with iron absorption. Secondly, if you are a vegetarian or vegan, consider discussing iron supplements with your healthcare provider, as plant-based iron sources may not always meet your body’s requirements. Lastly, regular exercise can improve overall blood circulation and oxygen supply, supporting healthy hemoglobin levels.

Maintaining healthy hemoglobin levels is essential for overall well-being, as hemoglobin plays a pivotal role in delivering oxygen to all parts of the body. Low hemoglobin can lead to anemia, which causes a range of symptoms including fatigue, dizziness, and shortness of breath. To increase hemoglobin naturally, focus on incorporating iron-rich foods, vitamin C, folate, and vitamins B12 and B6 into your diet. By doing so, you can promote red blood cell production and ensure that your body functions efficiently.

If you suspect that you have low hemoglobin levels, it’s important to get a complete blood count (CBC) test and consult with a healthcare provider for further advice on dietary adjustments or supplements. A balanced diet, along with the right nutrients, can help you maintain optimal hemoglobin levels and support a healthier, more energetic life.

As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.

My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.

This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.

Week 1: Stabilizing Energy and Suppressing Mid-Morning Cravings

At first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.

What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.

Week 2: Digestive Ease and Improved Focus

By the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.

Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.

Week 3: Subtle Body Composition Shifts

About halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.

Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.

Week 4: Strengthened Habits and Sustainable Energy

By the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.

Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.

Nutritional Benefits at a Glance

Toast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:

Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.

Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.

Choline and B12: Important for brain function, nerve health, and red blood cell formation.

Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.

Level blood sugar: In contrast to sugary pastries or cereals, this breakfast avoids abrupt spikes and plunges in blood sugar.

Is This Breakfast Right for Everyone?

Though I individually gained from this regimen, keep in mind that nutritional requirements are unique. Individuals with certain dietary limitations (e.g., individuals with egg allergies or gluten intolerance) must modify accordingly. For those with cholesterol concerns, recent research indicates that dietary cholesterol plays a lesser role in influencing blood cholesterol in most people, but it's best to see a healthcare provider if you have underlying cardiac issues.

Also, variety is needed for a healthy diet. Though I kept the same breakfast for observation reasons, cutting in some of the other protein-based alternatives such as Greek yogurt, tofu scrambles, or nut-butter toast might provide greater coverage of micronutrients in the long run.

After four weeks of breakfasting on eggs and toast each morning, I came out with more clarity—not only intellectually but nutritionally. This humble habit reminded me that health doesn't always equate to trends, exotic ingredients, or looks-good-on-Instagram plating. Sometimes, reverting to fundamentals is the most healing thing we can do for our bodies.

So, if you’re looking to simplify your mornings, support energy levels, and feel more in control of your diet, consider starting your day with two boiled eggs and a slice of wholesome toast.

Cancer is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily diet. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.

Here’s a closer look at those six foods, and healthier swaps that can protect your health.

Ultra-Processed Meats

Think sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.

Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.

Sugary Drinks

From sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.

Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.

Deep-Fried Foods

Crispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.

Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.

Charred or Burnt Meats

Love a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.

Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.

Alcohol

Many people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.

Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.

Ultra-Processed Packaged Foods

Instant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.

Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.

Don’t Forget to Move

Diet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.

We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in.

More than the taste, it also has health benefits. What are those?

Stone Fruit - What Are Those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside.

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US.

What Are The Health Benefits?

Cherries

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat.

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium.

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease.

Peaches

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium.

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer.

Plums

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K.

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals.

Lychee

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6.

Apricots

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium.

Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.