Improve your haemoglobin with these 6 nuts high in iron

Updated at: Apr 07, 2018
Improve your haemoglobin with these 6 nuts high in iron

Haemoglobin is a blood test that counts our red blood cells and in order to improve this you need foods rich in iron. Here are six nuts that are great for improving haemoglobin.

Arka Roy Chowdhury
Exercise & FitnessWritten by: Arka Roy ChowdhuryPublished at: Jul 24, 2017

Haemoglobin is actually a blood test which measures the number of red blood cells in the human body. It is measured in grams of haemoglobin per litre of blood. For a normal human being haemoglobin is anywhere from 135 to 170 and for a woman it is 120 to 160. In case if your haemoglobin falls drastically then you may even have to go through blood transfusion.

Now you may be wondering what iron has to do with haemoglobin, and the answer is that iron is one of the most important ingredients in your body that helps in the production of haemologobin. Iron is received from the food we eat, and ideally we only need to take only a small amount of iron every day. It is just the amount that you require for the production of haemoglobin. The human body recycles iron and reuses iron over and over again in order to make haemoglobin. If your iron stores are exhausted then the condition is referred to as iron depletion, and as you can well understand it also has an effect on your haemoglobin. If it decreases any further then it is called iron deficient erythropoiesis and even further is results in iron deficiency anemia. Did you know that you can improve your haemoglobin levels with the help of nuts? Here are six such nuts.

Cashew Nuts

Now there is no doubt that cashew nuts are really tasty as they have a pleasant taste and flavour; the additional good news is that apart from being tasty they are also healthy. If you consume 10 grams of cashew nuts you will receive 0.3 mg of iron. Men require 8 mg of iron and women require 18 mg. The cashew nut kernel can be eaten raw, friend and even salted or sweetened with sugar.

Pine Nuts

Pine nuts are tiny seeds found in pine cones from pine trees and they happen to be a staple in the Middle Eastern cooking for centuries. Pine nuts are good because they are packed with 3 mg of iron per one ounce of serving. Pine nuts do not really come on everyone’s mind every time they think of iron source, but the fact is that they are. Also, pine nuts contain copper which helps the body to absorb more iron from food sources.


Hazelnuts are tasty, and can be eaten raw or roasted. Hazelnuts have a hard shell on the outside which you will break open after which you will get to the outer skin inside which is the actual nut. 14 grams of hazelnuts contain 0.7 mg of iron and additionally you will also be benefited with its calcium, magnesium and vitamin B presence.


Peanuts are from the plant of the pea family and this develops into pods that ripen underground. These are oval in shape and come from a tropical South American plant that can be consumed roasted and salted. You can eat these as a snack or even use it to make oil. When you eat peanuts in the form of peanut butter you are giving a lot of nutrients to your body. Two tablespoons of peanut butter contains 0.6 mg of iron and they also contain potassium, magnesium and vitamin B.


Pistachios are the seed fruits of Pistacia Vera which originated in Persia. These are also known as green almond and are related to the cashew. Pistachios are considered to be the best nut for their iron content, and just 28 grams of pistachio contains 1.1 mg of iron. This nut is really tasty and is widely available. Pistachios also contain magnesium and vitamin B.


The tree which produces almond is native to western Asia and is widely cultivated in warm climates and it is related to peach and plum. Almonds are widely used as food in every part of the world and are great for your haemoglobin. Just 10 grams of dry roasted almonds contain 0.5 mg of iron and they also contain calcium, magnesium and only have 163 calories! So, good news for health freaks!

While it is true that these nuts can be of great help when you want to work to increase your haemoglobin count, a lot of people are also very allergic to nuts. You should visit your doctor and find out whether these nuts are completely safe for you or not before consuming them.

Image: Getty


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