Diet Plan For Anemia

Iron foods

Anemia is which lack sufficient red blood cells to carry oxygen to body tissues. It is the most common disease that occur at all age groups. So anemia is said to be decreased hemoglobin. This is mainly caused by blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells.

There are many types of anemia. Among them iron deficiency anemia is the most common disease. Not only this reason impacts anemia but also lack of sufficient vitamin C and folate also causes anemia, because we need these vitamins to absorb iron from the foods. A lack of vitamin B-12 may also impact your body’s ability to make red blood cells. When this happens we get pernicious anemia. To avoid and prevent anemia some measured are to be followed as given in the diet.

Diet Plan

diet plan for anemia needs to include a healthy balance of iron-rich foods, and foods that absorb iron. Anemia treatment often include dietary changes. There are two types of iron in the food. They are heme iron and nonheme iron. Heme iron is found in meat, poultry, and seafood. Non Heme iron is found in plant foods and foods fortified with iron. Our body can easily absorb heme iron foods.

Generally, diet plan for anemia is not common for all, its different for every individual.

Add the following foods to your daily diet and get rid of iron deficiency anemia by getting enough iron.

1. Legumes

Legumes like beans, peas and lentils, soya beans are great sources of iron.

Among them soya products are fully loaded with iron which comes under soya beans, soya milk, and other soy products. Soybeans (boiled) contain around 8.8 mg iron of it per cup.

In addition to iron, soya also contains protein, calcium, phosphorus and magnesium.

  • Black beans.
  • Black-eyed peas.
  • Fava beans.
  • chickpeas
  • Kidney beans.
  • Lentils.

2. Lentils

Lentils contain a sufficient amount of protein, complex carbs, fiber, folate and manganese. One cup of cooked lentils contains 18 grams of protein and covers around 50% of your recommended daily fiber intake.

Boiled lentils contain 6.6mg iron per 1 cup (198g).

  • Brown Lentils
  • Green Lentils
  • Red and Yellow Lentils
  • Black Beluga Lentils

3. Nuts And Seeds

Who want to increase your iron content can add nuts and seeds in your diet. They are good source of iron. These can be added in different types of salads. Its better to take raw nuts and seeds.

  • pumpkin seeds
  • cashews
  • pistachios
  • hemp seeds
  • pine nuts
  • sunflower seeds
  • Almonds

4. Beans

Beans are inexpensive and good sources of iron for vegetarians. In addition to their iron content, beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.

  • kidney beans
  • chickpeas
  • soybeans
  • black-eyed peas
  • pinto beans
  • black beans
  • peas

5. Green Leafy Vegetables

Dark green leafy are among the best sources of nonheme iron. Citrus fruits, beans, and whole grains are good sources of folate.

Some greens high in iron, such as spinach and kale, are also high in oxalates. Oxalates may prevent the absorption of nonheme iron. As they are iron rich, its not good to depend only on them as they are rich in oxalates.

Vitamin C helps your stomach absorb iron. Eating leafy greens with foods that contain vitamin C such as oranges, red peppers, and strawberries, may increase iron absorption. 

6. Meat

All meat and poultry contain heme iron. Red meat is the best source of iron. But eggs and chicken have lower amounts. But when we eat heme iron foods like meat and poultry along with non-heme iron foods like leafy greens can increase the absorption of iron.

Organ meat are also rich in iron such as liver, kidney, heart and beef tongue. They are rich in iron and folate.

7. Seafood

Some seafood provides heme iron. Shellfish such as oysters, clams, and shrimp are good sources. Some fishes are also rich in iron such as fresh tuna, sardines.

Some fishes are rich in calcium along with iron such as salmon. Calcium when combined with iron can decrease the absorption of iron. So, calcium and iron rich foods cannot be eaten at the same time.


Some foods can stop the iron absorption. These foods include coffee, tea, eggs, foods high in oxalates, and foods high in calcium. For some benefits many foods are fortified with iron. Add these foods to your diet if you’re a vegetarian. Take more vitamin C foods, as vit C increase or helps in iron absorption. Oranges, tomatoes, strawberries, lemons etc are rich in vitamin C. Take foods rich in folate and vitamin B-12 to support red blood cell production.

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