Anemia: Diet to Rebuild Your Iron
Iron-deficiency anemia — low haemoglobin from too little iron — is extremely common in India, especially among women. Diet is central to recovery.
A note first
Anemia should be confirmed and monitored by a doctor, who may prescribe iron supplements — this is general information, not medical advice (disclaimer). Severe anemia needs medical treatment, not just diet.
Diet to rebuild iron
- Iron-rich foods: leafy greens, dal, chana, rajma, jaggery, dates, pumpkin seeds; and meat/fish/eggs (absorbed more easily). Full list: iron-rich foods.
- Pair with vitamin C — lemon, amla, guava, tomato dramatically boost plant-iron absorption.
- Avoid tea/coffee with meals — tannins block iron.
- Fix related deficiencies — B12 and folate also affect blood.
The absorption trick matters as much as the iron: add vitamin C (lemon/amla), skip tea with meals — and follow your doctor for supplements.
Quick answers
What foods help with anemia?
Iron-rich foods like leafy greens, dal, chana, rajma, jaggery, dates, pumpkin seeds, and meat/fish/eggs — paired with vitamin C for absorption.
How can I increase haemoglobin naturally?
Eat iron-rich foods with vitamin C, avoid tea/coffee with meals, and fix B12/folate gaps — alongside any iron supplements your doctor prescribes.
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