Which millet is good for hemoglobin increase?

December 4, 2025 •

3 min read

According to a 2021 meta-analysis published in the journal Frontiers in Nutrition, regular consumption of millets can lead to a significant increase in hemoglobin levels for individuals with anemia. This finding brings attention to the remarkable nutritional power of these ancient grains, particularly when considering which millet is good for hemoglobin increase.

Quick Summary

This article explores the specific types of millets best for increasing hemoglobin, highlighting their high iron content and other crucial nutrients like folate. It details preparation methods to boost mineral absorption and offers dietary strategies for improving iron status naturally.

Key Points

Pearl Millet (Bajra) is best: It has one of the highest iron contents among millets and is proven in clinical trials to help combat iron deficiency anemia.
Finger Millet (Ragi) is also effective: Ragi is another excellent source of natural iron, with studies showing improved iron absorption, especially in low-phytic-acid varieties.
Combine with Vitamin C: Pairing millets with Vitamin C-rich foods significantly boosts the absorption of non-heme iron.
Process Millets to Increase Bioavailability: Simple methods like soaking, sprouting, and fermentation break down anti-nutrients (phytates), dramatically increasing iron absorption.
Cooking Matters: Using iron cookware while preparing millets can naturally enhance their iron content.
Look for Biofortified Varieties: Some varieties of pearl millet have been specifically bred to have higher iron content and have shown excellent results in improving iron status.
Choose the Right Method: The preparation method, such as fermentation or sprouting, can be more critical for iron bioavailability than the raw iron content of the grain.

Millets: A Natural Solution for Iron Deficiency

Iron deficiency anemia affects millions globally, and dietary changes are often the first step toward improving hemoglobin levels. Plant-based (non-heme) iron sources like millets offer a sustainable and accessible alternative. The key is understanding which varieties provide the most benefit and how to prepare them to maximize iron absorption.

The Top Contenders: Pearl and Finger Millets

Pearl millet (Bajra) and finger millet (Ragi) consistently stand out for their high iron content and efficacy in boosting hemoglobin.

Pearl Millet (Bajra): Often cited for having high iron content, pearl millet has proven effective in studies targeting iron deficiency. Biofortified varieties with enhanced iron content, like Dhanashakti, have been developed and shown to significantly improve iron status in children and women. A 2021 meta-analysis highlighted that high-iron pearl millet meals increased bioavailable iron.
Finger Millet (Ragi): A potent source of natural iron, finger millet is another powerhouse for combating anemia. It is also rich in natural calcium. A 2022 study demonstrated that a naturally occurring low-phytic-acid finger millet significantly improved iron absorption in women.

Optimizing Iron Absorption from Millets

Anti-nutrients like phytates and tannins can inhibit mineral absorption from millets. Traditional preparation methods can increase bioavailability.

Pair with Vitamin C: Consuming millets with Vitamin C-rich foods significantly enhances non-heme iron absorption.
Fermentation and Sprouting: These processes break down phytates, leading to increased iron bioavailability. Fermented millets can have substantially higher bioavailable iron.
Soaking: Soaking millets for several hours reduces phytic acid levels. Overnight soaking of pearl millet is a recommended practice.
Cooking in Iron Pots: Using iron cookware can increase the iron content of foods cooked in them.

Comparison of Hemoglobin-Boosting Millets


Feature	Pearl Millet (Bajra)	Finger Millet (Ragi)	Foxtail Millet	Sorghum (Jowar)
Iron Content	Very High (up to 8.6 mg/100g in some varieties)	High (approx. 4.62 mg/100g)	Moderate (approx. 2.8 mg/100g)	Moderate (approx. 3.36 mg/100g)
Key Supporting Nutrients	Zinc, Folic Acid	Calcium, Protein	Protein, Dietary Fiber	Copper, Protein
Processing Impact on Bioavailability	Improved by fermentation, sprouting	Enhanced with low-phytate varieties and processing	Soaking and proper cooking improve absorption	Soaking and fermentation reduce antinutrients
Ease of Digestion	Generally good, but processing helps with phytic acid	Non-glutinous and easy to digest	Good when properly prepared	Good for digestive health due to fiber

Practical Ways to Incorporate Millets

Integrating millets into your diet can be a delicious way to boost iron intake. Here are some ideas:

Ragi Porridge: A traditional recipe often cooked with water or milk, sweetened with jaggery.
Bajra Roti with Greens: Mix pearl millet flour with spinach for iron-boosting flatbreads.
Mixed Millet Idli: Blend pearl, finger, and other millets with lentils for a protein and iron-rich meal.
Fermented Millet Dosa: Fermenting millet batter for dishes like dosa increases iron bioavailability significantly.
Khichdi: Combine millets like Bajra with lentils and vegetables for a nourishing meal.

Conclusion

Pearl millet and finger millet are particularly effective for increasing hemoglobin due to their high iron content. Simple preparation techniques like soaking, fermentation, and pairing with Vitamin C can significantly improve non-heme iron bioavailability. Integrating these grains into a balanced diet can be a natural and effective strategy for those with iron deficiency anemia. Biofortified millet varieties also offer promise for improving nutritional outcomes.

Disclaimer: Always consult with a healthcare professional or registered dietitian before making significant dietary changes.

Frequently Asked Questions

Yes, millets can significantly increase hemoglobin levels, particularly in individuals with iron deficiency anemia. A 2021 meta-analysis confirmed a notable increase in hemoglobin following regular millet consumption compared to standard diets.

Pearl millet (Bajra) is recognized for having one of the highest iron contents among millets, making it an excellent choice for improving hemoglobin levels.

To improve iron absorption, soak or sprout millets before cooking to reduce anti-nutrients like phytates. Always pair them with a Vitamin C-rich food, and consider cooking them in iron utensils.

Yes, finger millet (Ragi) is a great option for combating anemia as it is a very good source of natural iron. Studies have shown improved iron absorption, especially in naturally low-phytic-acid varieties.

While millets contain anti-nutrients like phytates that can inhibit iron absorption, their levels are often lower than in other cereals. Moreover, simple processing methods like soaking and fermentation effectively reduce these compounds, improving iron bioavailability.

Yes, specifically bred biofortified pearl millet varieties, such as Dhanashakti, are available in some regions. These varieties are engineered for higher iron density to help combat malnutrition.

Pearl millet, finger millet, and sorghum are all beneficial for overall blood health. They provide not only iron but also other essential nutrients like folate and B vitamins, which are crucial for healthy red blood cell formation.