Anemia is a medical condition in which the body produces insufficient red blood cells, or hemoglobin. This deficiency causes intense fatigue, weakness, and other health problems. One of the leading causes of anemia is a diet low in iron, vitamin B12, or folic acid. To combat this condition, it is important to consume foods rich in these elements. The WHO says, “More than half a billion women aged 15-49 suffer from anemia each year.”
To combat this problem and create an effective solution, Reenu Dubey, Consultant Dietician, Motherhood Hospitals, Electronic City, BangaloreAnd. He suggested a diet plan for people with anemia. Read on to learn more.
Anemia Diet Plan
Here is a comprehensive diet plan to help you manage and prevent anemia:
Breakfast
Vegetable Poha: Reenu Dubey suggests having a bowl of poha (whipped rice) cooked with vegetables like spinach, peas and carrots for breakfast. Squeeze lemon juice into it and add vitamin C to increase the iron absorption rate.
Spinach and Banana Smoothie: “Mix a handful of spinach leaves with a banana, a glass of mineral-fortified milk, and a spoonful of flaxseeds. Spinach is rich in iron and folate, while flaxseeds add more iron to the dish with extra omega-3 fatty acids,” says Dubey.
ABC Juice: ABC juice is short for Apple, Beetroot and Carrot juice. It is famous for its essential nutrients and health benefits to beat anemia. “Blend 1 apple (cored and chopped), 1 small beetroot (peeled and chopped) and 2 carrots (peeled and chopped) until smooth. Squeeze some lemon to increase the vitamin C content, thus improving iron absorption,” advises Dubey.
Mid-morning snack
Roasted Chickpeas and Jaggery: Consume a handful of roasted chickpeas (garbanzo beans) and a pinch of jaggery. This will fulfill your iron and other vital nutrient requirements. Enjoy this snack during hunger pangs between meals.
Orange or Papaya: Fruits like oranges and papaya are rich in vitamin C and “are highly beneficial in the assimilation process of non-heme iron from plants.”
Lunch
Dal with Rice and Spinach: For lunch, you can have a bowl of hot dal with steamed rice and some sautéed spinach for a healthy and balanced meal. “Lentils are rich sources of iron and protein. Spinach is added to provide additional iron and folate,” says Reenu Dubey.
Chickpea and Vegetable Pilaf: You can prepare delicious and healthy rice pilaf with chickpeas, carrots, beans and peas. “Chickpeas are a good source of iron and calcium,” says Dubey.
Spinach, Tomato, and Chickpea Quinoa Salad: If you’re looking forward to a healthy salad instead of a regular meal (Salad Recipes for Weight Loss), try this spinach, tomato, and chickpea quinoa salad. “It’s not only delicious, but it’s also rich in nutrients like iron and folate. It makes a nutritious and filling meal or side dish that’s perfect for both lunch and dinner,” Dubey says.
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Afternoon Snack
Strawberry or Pomegranate Curd: Kill your afternoon cravings with some curd, it is a good source of vitamin B12 which helps in the production of red blood cells. Add some pomegranate seeds or seasonal fruits for extra nutrition and taste.
Boiled Eggs: “Eggs are an excellent source of iron and vitamin B12. Have two boiled eggs for a protein-rich snack,” says Reenu Dubey.
Evening Snack
Dried Apricots or Dates: Before getting ready for dinner, calm your intestines with dried fruits, the best natural source of iron. Apricots and dates in particular offer high iron content. They also help satisfy your sweet tooth.
Dark Chocolate: “Have a piece of iron-rich dark chocolate for a perfect end to your day,” says Dubey.
Evening meal
Palak Paneer with Roti: Have a bowl of palak paneer for dinner, which is rich in iron and calcium. Have it with whole wheat roti for a filling and nutritious meal.
Brown Rice with Rajma: “Brown rice is an iron-fortified whole grain and rajma is kidney beans, which contain iron and folate. Squeeze some lemon juice to enhance iron absorption,” advises Dubey.
Things to Keep in Mind
- Eat green leafy vegetables such as spinach, kale, and chard.
- Consume whole grains such as quinoa, brown rice, and whole wheat pasta.
- Enjoy fruits rich in vitamin C such as oranges, strawberries, and kiwi.
- Choose cooking methods such as steaming, grilling or baking, which help foods preserve their nutritional value.
- Drink plenty of water to maintain your overall health and nutrient absorption.
Consume iron-rich foods along with vitamin B12 and folate, along with foods rich in vitamin C for absorption. You can manage anemia with a healthy and balanced diet. However, always consult your dietitian before making any major changes to your diet.
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