Fight Anemia With Food

Fight Anemia With Diet

By Ritu Bhatia  on: 11 May 2017
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Anemia is deficiency of red blood cells due to rapid loss or slow production of RBC's. There are various types of anemia but today we will focus on iron deficiency anemia, which is most common in our country. It is caused when there is not enough iron in the body to make hemoglobin. Women of child bearing age, pregnant and lactating women, and elderly and post surgery patients are at high risk of developing it.

Symptoms: Lethargy, tiredness and fatigue, loss of appetite, irritability, shortness of breath, pale eyelids and face, hair loss, repeated respiratory tract infections It can be detected through blood test that checks the levels of hemoglobin and packed cell volume.


1. Take plenty of iron rich foods like apricots, dates, sesame seeds, nuts.

2. Include legumes, sprouts, bajra, soyabeans, kidney beans in the daily diet.

3.Take eggs, fish and chicken liver for their haem form of iron which is readily absorbed by our body.

4.Vitamin C helps your body absorb the iron you eat. If you are taking iron tablets, your doctor might suggest taking the tablets along with a source of vitamin C.

5. Add amla to your green chutney. The vitamin c in amla helps to absorb the iron from mint.

6. Squeeze lemon on spinach saag or spinach soup or salads.

7. Snack on gur channa.

8. Non vegetarians should pair meat with veggies. 

9. Cook food in iron utensils as it leaches out iron and help combat anemia.

10. Sprouting and fermentation increases the bioavailability of iron. So include sprouts and fermented foods in your diet.

11. Avoid overcooking of food. 

12.Calcium inhibits absorption of iron. So avoid taking calcium and iron supplements at the same time.

Avoid: colas, coffee and tea( as they contain tannin that hampers iron absorption).Do not drink tea 30 mts before and after meals.


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Ritu Bhatia

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Best Nutritionist in Faridabad & Delhi, India 

Ritu Bhatia is a Clinical Dietician & Diabetes Educator from Faridabad with over  9 years of experience in Nutrition and Wellness Industry. She works with fitness enthusiasts, people with medical conditions like diabetes, PCOS, hypothyroid, heart disease, digestive disorders and other lifestyle disorders,overworked corporates and almost everyone who needs to achieve a state of health and well being.Dietician Ritu entered into clinical practice, after completing B.Sc from Delhi University and later specialization in Nutrition and Dietetics from the Institute of Hotel Management,Catering Technology and Applied Nutrition (PUSA). She doesn't believe in quick fix diets, rather in making positive changes for the life time. She applies the holistic approach to nutrition, weight and health management, while incorporating correction to an underlying specific problem. All diet plans are personalized and customized as per individual eating habits and lifestyle and contains food options that are easily available & practical for you. 
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