Diet plan for anemia: Best meals and foods for boosting iron

Fight Anaemia With These Foods

Anemia simply means poor quality of blood, It is insufficiency of red blood cells either of quality or quantity. Sometimes, the lack of vitamins like B12, folic acid and iron leads to this disorder.

Folic Acid Deficiency Anaemia

The insufficient intake of foods rich in folic acid vitamin is also a cause of anaemia. The deficiency can be curbed by taking folic acid supplements. There are limited stores of this vitamin and t is mainly required to construct new cells in the body. A regular and fresh supply of this vitamin has to be replenished in the body’s storehouse.

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Sources Of Folic Acid

ê Fresh raw or cooked sprouts, spinach, broccoli, spring beans, green beans, cabbage, cauliflower, peas and groundnuts.

• Cooked black-eyed beans and chickpeas.

• Breakfast cereals.

• Liver (pregnant women should avoid liver).

Foods high ¡n to/ic acid content should be mildly sautéed, stir-fried or steamed to retain their nutritive value.

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Iron Deficiency Anaemia

Resisting iron-rich foods is the usually the cause of iron deficiency anaemia. Oxygen is carried to the whole body by iron and it is the major component of the chemical called haemoglobin that carries oxygen from the lungs to all parts of the body. Iron is stored mainly in our liver and muscles.

Sources Of Iron

  • Red meat (liver should not be consumed by pregnant women)
  • Fish and shell fish
  • Eggs
  • cereals
  • Nuts and seeds
  • Green leafy vegetables
  • Beans and pulses
  • Dried fruits Refrain from drinking tea post meals, as it decreases iron absorption.

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Vitamin B 12 Deficiency

Nerve damage and heart disease is a consequent of a deficiency of vitamin B 12.

Sources Of Vitamin B 12

  • Liver (pregnant women’s should avoid eating liver).
  • Eggs
  • Cheese
  • Milk
  • Meat
  • Fish
  • Fortified breakfast cereals
  • Oats, rice and soymllks.
  • Fortified soya yoghurt.

Home Remedies

Just half a cup of spinach daily, if boiled has 3.2mg of iron. It is high in vitamin A, B9, E and C. Boiling the leaves can reduce its oxalic acid levels, so never forget to boil spinach for a minute.

Eat one-two tomatoes daily. It can be included in sandwiches, salads or consumed as a juice. Adding tomatoes in the making of any dishes is good for health too. When it comes to skin care, tomatoes are one of my favourite and most effective remedies for a clear and clean skin.

Have a pomegranate daily every morning on an empty stomach or have the fruit juice every day along with breakfast

Soak two dry dates in a cup of milk overnight. Eat the dates in the morning on an empty stomach and do not discard the milk, but drink it as well.

Have peanuts, walnuts and almonds daily.

Soak eight to fifteen raisins in hail a cup of water overnight and in the morning have them along with one tablespoon of honey.

Reduce or eliminate alcohol and tobacco.

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Beetroot Apple Juice

Apple is rich in iron and beetroot is high in folic acid as well as fibre and potassium.

Apple juice – 1cup
Beetroot juice -1cup
Honey – 1 tablespoon


Mix the apple juice with the beetroot juice. add honey and stir well. Have it twice a day.

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