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Feeling drained, dizzy, or like you just can’t get through the day without a nap? Your haemoglobin levels might be trying to tell you something. Haemoglobin is the protein in your red blood cells that carries oxygen, and when it dips too low, fatigue and weakness creep in fast. The good news? What you put on your plate can make a real difference.

A 2024 meta-analysis published in the European Journal of Nutrition found that diets rich in heme iron, the type of iron found in animal foods like meat, fish, and poultry, significantly improved haemoglobin levels in people with anaemia, with an average rise of +1.06 g/dL compared to other forms of iron supplementation. That’s proof that the right non-veg foods can do more than just fill you up; they can fight fatigue at the root.

And no, we’re not talking about boring and bland meals. From juicy chicken and iron-rich beef liver to protein-packed eggs and seafood stars like tuna and prawns, these six non-veg foods are as delicious as they are powerful. Ready to fuel your blood health the tasty way? Let’s dive in.



Best non-veg foods to increase haemoglobin naturally


Mutton

Mutton is a powerhouse when it comes to boosting haemoglobin. It’s rich in heme iron, which your body absorbs far more efficiently than plant-based iron. Just 100 grams of cooked mutton can provide around 2.7 mg of iron, helping your red blood cells replenish faster.

Along with iron, it also contains vitamin B12 and zinc, both crucial for healthy blood formation and energy. If you’ve been struggling with fatigue, adding a moderate portion of mutton curry or grilled mutton to your weekly meals can give your body the support it needs.



Chicken


Chicken is a lighter alternative to red meat but is still a strong contributor to higher haemoglobin levels. A 100-gram serving of chicken breast provides about 1.3 mg of iron along with a healthy dose of high-quality protein.

What makes chicken especially appealing is its versatility; you can have it grilled, in soups, or even as a salad topping, without it feeling heavy. It’s a practical choice for those who want steady iron intake without overloading on calories.



Eggs

Eggs may be small, but they pack a punch for blood health. Each egg contains about 1 mg of iron along with folate, vitamin B12, and riboflavin, all nutrients that support the production of red blood cells.

The yolk is particularly rich in iron, so if you’ve been tossing it out for a “lighter” meal, it might be time to reconsider. Starting your morning with boiled eggs, an omelette, or even egg curry can help keep your haemoglobin levels stable.



Fish

Fish is one of the best options for improving haemoglobin while also giving your body a boost of omega-3 fatty acids. Oily varieties like tuna, salmon, and sardines provide around 1–2 mg of iron per 100 grams.

Beyond iron, fish is also a great source of vitamin D and high-quality protein, making it a complete package for overall health. A couple of fish-based meals per week can significantly improve not just haemoglobin but also heart and brain health.



Prawns

Prawns are another seafood gem that contributes to higher haemoglobin levels. They are rich in heme iron, with about 3 mg per 100 grams, and also provide vitamin B12, which supports healthy nerve and blood function.

Prawns cook quickly and adapt easily into curries, stir-fries, or pasta dishes, making them both convenient and effective in boosting your diet with iron.



Beef liver

If there’s one food that nutritionists often call a “haemoglobin superfood,” it’s beef liver. It contains a whopping 6–8 mg of iron per 100 grams, along with high levels of vitamin A, folate, and vitamin B12. This combination makes it one of the most concentrated sources of nutrients for red blood cell production.

While not everyone enjoys liver’s strong taste, including it even once a week in dishes like liver fry or pâté can make a noticeable difference in haemoglobin levels.




Low hemoglobin doesn’t just sap your energy; it affects your immunity, focus, and daily performance. The six non-veg foods above are natural, delicious, and proven ways to improve your blood health. With the backing of modern research, it’s clear that adding mutton, chicken, eggs, fish, prawns, and beef liver into your meals can keep fatigue away and oxygen flowing through your body efficiently.

So the next time you plan your plate, remember: eating smart isn’t just about taste, it’s about fueling your body with the strength it deserves.




Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.




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