Low Blood Haemoglobin – How Dietary Diversity Can Help

The month of May is here! It’s a month to celebrate women, and this week, we focus on a subject that disproportionately affects them: low blood haemoglobin, commonly known as anaemia. Although anaemia is a widespread concern globally, women are the most affected due to various reasons. Anaemia occurs when your body does not have enough red blood cells or enough haemoglobin in those cells to carry adequate oxygen to your tissues. This can result in symptoms such as fatigue, weakness, shortness of breath, pale skin, and frequent headaches. While there are many causes of anaemia, ranging from blood loss to chronic diseases, poor nutrition is one of the most common and correctable reasons. The good news is that dietary changes can make a real difference.

Improving Haemoglobin Levels through Dietary Diversity

Eating a variety of different foods, known as dietary diversity, is crucial for getting all the nutrients your body needs to stay healthy. A diverse diet can help reduce the risk of diseases like heart disease and diabetes, and it supports cultural traditions and sustainable farming practices. The Minimum Dietary Diversity Indicator for Women (MDD-W) is a tool used to check if women are eating a varied diet. It looks at whether a woman has eaten at least five different types of food groups in the past day and helps to identify those who might not be getting enough nutrients. This indicator has been adopted globally as an important measure for assessing dietary diversity and informing nutrition policies.

Our research team at the Department of Dietetics, University of Ghana recently published a study we conducted in the Upper East Region of Ghana, where we found that many women of reproductive age suffer from anaemia, with 66.7% of participants affected. Using the MDD-W tool to measure dietary diversity, we also found that women with more diverse diets had higher haemoglobin levels, compared to women with low dietary diversity. Our study suggests that improving dietary diversity by including a variety of foods from the various food groups in daily meals can help increase haemoglobin levels and reduce anaemia among these women. It also highlights the importance of a varied diet for overall better health, which is also emphasized by the recommendations of the Ghana Food Based Dietary Guidelines.

What Nutrients Matter Most and Where Can We Obtain Them in Our Foods?

Iron is crucial for haemoglobin production, but other nutrients like Vitamin B12, Folate (Vitamin B9), and Vitamin C are also essential for healthy red blood cells. Deficiencies in any of these nutrients can lower haemoglobin levels. To boost haemoglobin, consider the following strategies:

• Increase iron-rich foods such as lean red meat and poultry, fish, green leafy vegetables, legumes, cereals, and fortified foods.
• Pair plant-based iron sources with Vitamin C-rich foods to enhance absorption.
• Ensure adequate intake of Vitamin B12 from eggs, dairy, meat, fish, and add folate-rich foods like leafy greens, avocado (they are in season), beans, and fortified grains to your diet.

It is also important to know that some foods and supplements (e.g. tea, coffee and calcium supplements) contain components that can block iron absorption from the diet. To maximize iron absorption, it is best to consume tea and coffee between meals rather than with meals, and pair iron-rich foods with vitamin C-rich foods to enhance absorption. If dietary changes are insufficient to improve haemoglobin levels, consult your healthcare provider. It is important to do so before taking any supplements because excessive iron can also be harmful.

Final Thoughts

Improving dietary diversity can be a practical and effective way to enhance haemoglobin levels and reduce the burden of anaemia, particularly among women of reproductive age. By incorporating a variety of nutrient-rich foods into daily meals, we can support better health outcomes. Let’s celebrate this month by making conscious dietary choices that promote health and well-being for all women.

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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice. Click here to join Full Proof Nutrition WhatsApp channel and send us a mail at fullproofnutrition@gmail.com.

Reference

1. Ayamba, J. A., Nkumsah-Riverson, P., Intiful, F. D., Asante, M., & Boateng, L. (2025). Relationship between dietary diversity and haemoglobin concentration among women of reproductive age (15− 49 years) in the Upper East Region of Ghana. Nutrition & Food Science, 55(1), 137-147.
2. World Health Organization (WHO).(2023). Anaemia. Retrieved from [https://www.who.int/news-room/fact-sheets/detail/anaemia](https://www.who.int/news-room/fact-sheets/detail/anaemia)