Indian diet plan for anemia

Written byListonic team

Updated on Nov 1, 2024

Boost iron absorption with an Indian diet designed to fight anemia. Feast on iron-rich foods like rajma, sesame seeds, and liver sautéed with plenty of vitamin C-rich amla and tomatoes.

Diet plan grocery list

Spinach

Lentils

Beetroot

Pomegranate

Chicken

Eggs

Fenugreek leaves

Mutton

Oranges

Tofu

Kidney beans

Fish

Pumpkin seeds

Almonds

Sesame seeds

Broccoli

Raisins

Quinoa

Yogurt

Tomatoes

Apricots

Red bell peppers

Brown rice

Fortified cereals

Cashews

Chicken liver

Strawberries

Green peas

Amaranth

Brussels sprouts

Cottage cheese

Guava

Dates

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Diet plan overview

Managing anemia with an Indian diet plan for anemia involves increasing iron intake through diet. Meals typically include iron-rich foods like spinach, beetroot, and lentils, often accompanied by a vitamin C source like oranges or tomatoes to enhance iron absorption.

This plan also emphasizes the inclusion of lean meat and fish, which are high in heme iron, the form of iron more easily absorbed by the body. Regular consumption of these foods helps in improving hemoglobin levels and overall energy.

Indian diet plan for anemia exemplary product

Foods to eat

Iron-rich Foods: Red meat, spinach, and lentils to help increase blood iron levels.
Vitamin C Sources: Oranges, strawberries, and tomatoes to enhance iron absorption.
Whole Grains: Fortified cereals and whole wheat bread for added nutrients and fiber.
Legumes: Beans, chickpeas, and peas which are great sources of iron and other minerals.
Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds for additional iron and healthy fats.

✅ Tip

Enhance iron absorption by pairing iron-rich foods like spinach with vitamin C sources like freshly squeezed orange juice.

Foods not to eat

Coffee and Tea: Can inhibit iron absorption and should be limited, especially around meal times.
High Calcium Foods: Excessive dairy consumption can interfere with iron absorption.
Processed Foods: Often low in essential nutrients and high in inhibitors that can affect iron uptake.
Alcohol: Limits the absorption of various nutrients and can exacerbate anemia symptoms.
Gluten-heavy Foods: In some individuals, gluten can affect the absorption of various nutrients including iron.

Main benefits

Combat iron deficiency and boost hemoglobin levels with the Indian diet plan for anemia. Rich in iron-rich foods like spinach, legumes, and red meat, this plan is designed to increase iron absorption with the help of vitamin C-rich ingredients. It also includes ingredients rich in folate, which is essential for red blood cell formation, helping to improve energy and reduce fatigue symptoms.

📊 50% of Americans said they follow a specific diet or eating pattern (Source) (Source)

How to budget on this diet plan

Managing anemia through diet doesn't have to be expensive. Focus on iron-rich foods like leafy greens, beans, lentils, tofu, and fortified cereals to help boost your iron levels without breaking the bank. Pair these foods with sources of vitamin C like citrus fruits, bell peppers, and tomatoes to enhance iron absorption and maximize their effectiveness. Incorporate foods rich in vitamin B12 like eggs, dairy, and fortified plant-based milk to support red blood cell production. And consider cooking in cast iron cookware, which can leach small amounts of iron into your food and help increase your iron intake naturally.

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Meal plan suggestion

Day 1

Breakfast:Spinach and egg omelette
Lunch:Lentil soup with brown rice and broccoli
Dinner:Grilled chicken with quinoa and red bell peppers
Snack:Pomegranate and yogurt

Day 2

Breakfast:Fortified cereal with almond milk and strawberries
Lunch:Beetroot and kidney bean salad with amaranth
Dinner:Mutton curry with brown rice and green peas
Snack:Orange and cashew nuts

Day 3

Breakfast:Tofu scramble with spinach and tomatoes
Lunch:Chicken liver with quinoa and Brussels sprouts
Dinner:Fish curry with lentils and red bell peppers
Snack:Dates and yogurt

Day 4

Breakfast:Cottage cheese with raisins and apricots
Lunch:Broccoli and tofu stir-fry with brown rice
Dinner:Chicken salad with spinach, fenugreek leaves, and tomatoes
Snack:Guava and almonds

Day 5

Breakfast:Fortified cereal with yogurt and pomegranate
Lunch:Lentil and spinach curry with quinoa
Dinner:Grilled fish with beetroot salad and green peas
Snack:Oranges and sesame seeds

Day 6

Breakfast:Spinach and cottage cheese wrap
Lunch:Mutton and red bell pepper stew with amaranth
Dinner:Chicken and broccoli stir-fry with brown rice
Snack:Dates and cashews

Day 7

Breakfast:Quinoa porridge with strawberries and almonds
Lunch:Beetroot and tofu salad with fortified cereal
Dinner:Grilled chicken liver with lentils and Brussels sprouts
Snack:Pumpkin seeds and raisins

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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