Foods to overcome iron deficiency anaemia

Hemoglobin is a type of iron-rich protein in blood cells. It helps in transporting oxygen in the body. The level of hemoglobin in the blood needs to be balanced for a healthy life. Hemoglobin levels in the blood can be maintained by eating certain foods.

The animal liver should be included in the regular diet to eliminate anemia. The liver is rich in iron and vitamin “B”. Honey is a good source of iron. In addition to iron, honey contains copper and manganese, which help the body produce large amounts of hemoglobin.

Regular consumption of arum, spinach, beet, lettuce, broccoli, coriander leaves, mint leaves, etc. relieves anemia. Bananas, grapes, oranges, carrots, beets are extremely beneficial in anemia. An adult male needs 8 mg of iron daily. And women need 16 mg. A pregnant woman needs 26 mg of iron daily.

There are two types of iron in our body, heme iron, and nonheme iron.
Nonheme iron: We get nonheme iron from grains, beans, vegetables, fruits, nuts and seeds
Heme iron:Heme iron is found in poultry, seafood, and fish.


Spinach especially dark green spinach is one of the best sources of iron. Such as:

  • Spinach
  • Cabage (Colored Greens)
  • Swiss Chard
  • Broccoli
  • Lettuce
  • Coriander leaves
  • Cucumbers
  • Mint leaves etc.

Some vegetables, such as Swiss chard and collard greens, also contain folate. Folate-deficiency can occur anemia. Citrus fruits, beans, and whole grains (wheat, corn, gram, etc.) are good sources of folate.

Spinach and broccoli are high in iron and also high in oxalate. Oxalate is a compound that inhibits the absorption of nonheme iron (nonheme iron we get from vegetables).

Vitamin “C” helps your stomach absorb iron. Eating oranges, red peppers, and strawberries with vitamin C as well as vegetables will increase iron absorption.


All types of meat contain heme iron. Especially red meat is the best source of iron. Poultry meat is low in heme iron. Eating poultry with vegetables increases the absorption of iron. As a result, anemia is eliminated.

Animal liver:

Many people do not like to eat animal liver. But those who suffer from anemia should keep the liver on their regular food list. The liver is rich in iron and folate. Therefore, the animal liver should be included in the daily food list to eliminate anemia.

Fortified foods:

Fortified foods are a powerful source of iron. If you are a vegetarian and suffer from iron deficiency, you can add Fortified foods to your diet. E.g.

  • Fortified Orange Juice
  • Fortified Serial
  • Flour foods such as: bread
  • Fortified Pasta
  • Fortified Cornmill
  • Fortified white rice


Juicy citrus fruits like lemons and oranges are the best sources of vitamin C. And vitamin “C” is most important for the body to absorb iron quickly. This also increases the speed of hemoglobin production. Strawberries, apples, watermelons, guavas, and pomegranate are also rich in iron.

Bean seeds:

In the case of vegetarians, bean seeds are similar to meat for the iron requirement. Beans and peas or gram contain iron. There are also different types of pulses in this list.

Almonds and seeds:

Many types of nuts and seeds are good sources of iron. These nuts and seeds are very tasty. When choosing nuts and seeds to eat, choose raw nuts. For example, eating cashew nuts, pesto nuts, Chinese nuts, sunflower seeds, pumpkin seeds, and walnuts increases the amount of hemoglobin in the blood rapidly.

Beet root:

Doctors recommend eating beet juice to increase hemoglobin. It contains a lot of iron, folic acid, fiber, and potassium. Its nutrients increase the body’s red blood cells.

No single food can cure anemia. We can get as much iron as we need to overcome anemia from healthy foods like dark green vegetables, nuts, seeds, seafood, meat, and beans. When following a diet to treat anemia, these guidelines should be kept in mind:

Inportant iron absorption tips

  • Eating foods high in oxalate (such as coffee, tea, eggs) with non-heme iron-rich foods are not beneficial. This is because oxalate interferes with the amount of iron that our bodies absorb.
  • Eating foods rich in vitamin C such as oranges, tomatoes or strawberries along with high iron-rich foods will help our body absorb iron very well.
  • Eat beta-carotene-rich foods such as red peppers and beets to improve iron absorption.
  • Eat heme and non-heme iron foods together whenever possible to increase iron absorption.
  • Eat foods rich in folate and vitamin B-12 to increase red blood cell production.