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How to Increase Hemoglobin During Pregnancy? Best Foods & Tips

Dr. Pujil Gulati, IVF Specialist with over 13 years of experience in Assisted Reproductive Techniques BabyBloom IVF Gurgaon

March 8, 2025

Maintaining a healthy hemoglobin level during pregnancy is essential for both the mother and baby. Hemoglobin is a protein in red blood cells that carries oxygen to different parts of the body. Low hemoglobin levels (anemia) can lead to fatigue, dizziness, and complications during pregnancy.

In this article, we’ll discuss the best foods, lifestyle tips, and medical advice to naturally boost hemoglobin during pregnancy.

Normal Hemoglobin Levels During Pregnancy

According to health experts, the ideal hemoglobin levels during pregnancy are:

✔ First trimester: 11–14 g/dL
✔ Second trimester: 10.5–13 g/dL
✔ Third trimester: 10.5–14 g/dL

If your hemoglobin is lower than 10.5 g/dL, you may need to take extra precautions to avoid iron deficiency anemia.

Causes of Low Hemoglobin During Pregnancy

🔸 Iron deficiency – Not getting enough iron from food.
🔸 Folic acid deficiency – Essential for red blood cell production.
🔸 Vitamin B12 deficiency – Helps in red blood cell formation.
🔸 Excessive nausea or vomiting – Reduces nutrient absorption.
🔸 Multiple pregnancies – More iron is needed for multiple babies.
🔸 Poor diet – Lack of balanced nutrition.

Best Foods to Increase Hemoglobin During Pregnancy

1. Iron-Rich Foods

Iron is essential for producing hemoglobin. Include these in your diet:

✔ Green leafy vegetables – Spinach, kale, fenugreek (methi), and mustard greens.
✔ Legumes – Lentils, chickpeas, kidney beans, and black beans.
✔ Nuts & seeds – Almonds, walnuts, pumpkin seeds, flaxseeds, and sesame seeds.
✔ Fruits – Pomegranates, apples, bananas, and dates.
✔ Meat & poultry – Lean red meat, chicken liver, and fish (avoid high-mercury fish).
✔ Whole grains – Brown rice, quinoa, and fortified cereals.

2. Vitamin C-Rich Foods

Vitamin C helps the body absorb iron better. Include:

✔ Oranges, lemons, and strawberries.
✔ Tomatoes and bell peppers.
✔ Kiwi and guava.

3. Folic Acid-Rich Foods

Folic acid helps in red blood cell formation. Include:

✔ Broccoli, Brussels sprouts, and asparagus.
✔ Eggs and fortified cereals.
✔ Beans and lentils.

4. Vitamin B12-Rich Foods

Vitamin B12 deficiency can cause anemia. Eat:

✔ Dairy products – Milk, cheese, and yogurt.
✔ Eggs and fish like salmon and tuna.
✔ Fortified plant-based milk (for vegetarians).

5. Beetroot & Carrot Juice

Beetroot is a natural blood purifier and boosts hemoglobin levels. Drink a glass of beetroot and carrot juice daily.

Lifestyle Tips to Maintain Healthy Hemoglobin Levels

✔ Stay Hydrated – Drink plenty of water (8–10 glasses a day).
✔ Avoid Caffeine – Tea and coffee reduce iron absorption.
✔ Exercise Regularly – Light exercises like walking and prenatal yoga improve blood circulation.
✔ Cook in Iron Utensils – Cooking in iron vessels can naturally increase iron content in food.
✔ Take Iron & Folic Acid Supplements – As prescribed by your doctor.

When to Consult a doctor?

If you experience the following symptoms, consult a doctor immediately:

❌ Extreme fatigue or weakness
❌ Dizziness or fainting
❌ Pale skin and lips
❌ Rapid heartbeat
❌ Shortness of breath

Your doctor may suggest iron supplements, injections, or dietary adjustments to restore normal hemoglobin levels

Conclusion

Eating a balanced diet with iron, folic acid, vitamin B12, and vitamin C-rich foods can naturally boost hemoglobin levels during pregnancy. Along with this, following a healthy lifestyle and taking supplements as advised by your doctor will ensure a smooth pregnancy journey. OR If you need any information related to IVF, contact our Babybloom IVF Centre or call us at 9266046700 to clear your doubt

🌸 Stay healthy, eat well, and enjoy your pregnancy! 🌸