Diet for Anemia

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Dr. Vaseem Choudhary M.D
Balanced anemia diet

Importance of Diet

Anemia is a condition wherein the body is deficient in healthy red blood cells or hemoglobin, usually caused by iron deficiency, low vitamin B12, or deficiency in folate. Diet is very important because:

  • It enhances iron consumption for hemoglobin synthesis
  • It supplies vitamin C for improved iron absorption
  • It supplies vitamin B12 and folate for the production of red blood cells
  • It prevents tiredness and weakness

 

Goals of the Diet

  • Include iron-containing foods (heme as well as non-heme sources)
  • Add vitamin C-rich foods to enhance iron absorption
  • Supply B12 and folate for healthy red blood cells
  • Steer clear of foods that interfere with iron absorption (such as excess tea/coffee)
  • Support overall energy and immunity

 

Daily Diet Chart for Anemia 

Time Vegetarian Option Non-Vegetarian Option
6:30 AM Warm lemon water + 5 soaked almonds + 1 date Warm lemon water + 1 boiled egg + 2 soaked almonds
7:30 AM (Breakfast) Ragi porridge with jaggery + 1 orange OR moong dal chilla with mint chutney 2 boiled eggs + multigrain toast + spinach sauté
10:30 AM (Snack) 1 guava or amla (Vitamin C-rich) + handful of pumpkin seeds 1 boiled egg + papaya or pomegranate
1:00 PM (Lunch) 2 multigrain rotis + palak dal + beetroot/lauki sabzi + cucumber-carrot salad + curd Grilled chicken/liver curry + rice + sautéed spinach and beans
OR Brown rice + rajma + beetroot salad + lemon squeeze Fish curry with rice + sautéed green beans
4:00 PM (Snack) Roasted chana/makhana OR handful of walnuts + ginger-tulsi tea Chicken soup or bone broth + few almonds
6:30 PM (Evening Drink) Fresh pomegranate juice OR carrot-beetroot juice Same as vegetarian OR light chicken soup
8:00 PM (Dinner) Vegetable daliya OR 2 rotis + moong dal + palak sabzi + beetroot salad Grilled fish or chicken stew + mashed sweet potatoes + sautéed vegetables
9:30 PM (Before Bed) Warm milk with jaggery or turmeric (avoid tea/coffee) Same as vegetarian option

 

Recommended Foods for Anemia 

Iron-Rich Foods 

  • Green leafy vegetables: spinach, methi, amaranth
  • Pulses & legumes: moong dal, masoor dal, rajma, chana
  • Whole grains: ragi, bajra, jowar
  • Beetroot, dates, jaggery
  • Non-veg sources: chicken liver, red meat (in moderation), fish, eggs

Vitamin C Foods (for enhanced iron absorption) 

  • Amla, guava, orange, lemon, papaya, tomato
  • Vitamin B12 Sources
  • Milk, curd, paneer, fortified cereals
  • Eggs, fish, chicken (non-veg sources)

Folate Sources 

  • Green leafy vegetables, beans, peas, lentils, beetroot

 

Foods to Avoid (Reduce Iron Absorption) 

  • Excess tea/coffee (tannins reduce iron absorption)
  • Processed foods (bakery, packaged snacks)
  • Aerated drinks and alcohol
  • Excess dairy (blocks iron absorption if taken with iron-rich foods)

 

Lifestyle Tips

  • Eat iron-rich foods with vitamin C (e.g., palak dal + lemon juice)
  • Avoid tea/coffee minimum 1 hour before meals and after meals
  • Cook food in iron utensils (supplies trace iron)
  • Drink water, soups, and juices in abundance
  • Add light physical activity for enhancing circulation

 

Conclusion

Anemia can be treated with a diet that focuses on foods rich in iron such as ragi, spinach, beetroot, pulses, chicken, fish, and eggs, and vitamin C-rich fruits such as amla, guava, and papaya for enhanced absorption. Excessive tea, coffee, and processed foods should be avoided to correct hemoglobin sooner. Regular diet and medical treatment correct anemia.

 

Start your journey towards better focus today.

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About the Author Bio:

Dr. Vaseem Choudhary, is a seasoned classical homeopath with over 16 years of experience, dedicated to treating patients with compassion, precision and holistic care. Mainly in Pune & Mumbai, serving both national and international patients from UK, USA, Germany, France, Canada, Bhutan, Dubai & China. With a wide range of acute and chronic conditions—from skin disorders, hormonal issues, and digestive problems to autoimmune diseases and mental health concerns.

Dr. Vaseem is widely respected for his unique approach that combines classical homeopathy, personalized diet planning, lifestyle guidance, and a spiritual perspective on healing. He is known for his detailed and empathetic case-taking process, which focuses on treating the root cause rather than just symptoms.

In recognition of his dedication and clinical excellence, Dr. Vaseem has been honored with the Best Homeopathic Doctor in Pune award by leading platforms such as:

  • Hindustan Times
  • National Health Care Awards
  • Punekar News Health Excellence Forum

He is also a contributing author to the International Journal of Homeopathy and Natural Medicines (IJHNM), where he shares his research and clinical experiences with the global medical community.

With a passion to take homeopathy to new heights, Dr. Vaseem continues to guide patients towards natural, safe, and sustainable healing.