by Anemia is a medical condition in which the body produces insufficient red blood cells or hemoglobin. This deficiency results in extreme fatigue, weakness, and other health issues. One of the main causes of anemia is a low iron, vitamin B12, or folic acid diet. Food rich in these elements must be consumed to combat this condition. WHO says, “Over half a billion women aged 15-49 suffer from anemia each year.”
To combat this problem and establish an effective solution, we spoke to them Reenu Dubey, Consultant Dietitian at Maternity Hospitals, Electronic City, Bangaloree. She has suggested a diet plan for anemic people. Continue reading to find out more.
anemia diet plan
Here’s a complete diet plan to help you manage and prevent anemia:
Breakfast
Poha with Vegetables: Reenu Dubey suggests cooking a bowl of poha (beaten rice) with vegetables like spinach, peas and carrots, for breakfast. Squeeze lemon juice into it to add Vitamin C to increase the rate of iron absorption.
Spinach and Banana Smoothie: “Combine a handful of spinach leaves with a banana, a cup of milk with extra minerals and a spoonful of flaxseed. Spinach is rich in iron and folate and flax seeds add more iron to the dish with added omega 3 fatty acids,” says Dubey.
ABC Juice: ABC juice stands for Apple, Beet, and Carrot juice. It is known for its essential nutrients and health benefits to overcome anemia. Dubey advises, “Combine 1 apple (cored and chopped), 1 small beetroot (peeled and chopped), and 2 carrots (peeled and chopped) until smooth. Squeeze some lemon to increase the content of Vitamin C, thus increasing the absorption of iron.”
Mid Morning Snack
Roasted chana and Jaggery: Eat a small handful of roasted chana (chickens) and a piece of jaggery. This will satisfy iron and other vital nutritional needs. Enjoy this snack during hunger pangs between meals.
Orange or Papaya: Fruits like orange and papaya are rich in vitamin C and are “very useful in the assimilation process of non-heme iron from plants.”
Lunch
Dal with Rice and Spinach: For lunch, you can have a hot bowl of dal with steamed rice and some sautéed spinach for a healthy and balanced meal. “The lentils act as rich sources of iron and protein. Spinach is added to provide supplemental ironand folate,” says Reenu Dubey.
Vegetable Pulao with Chicken: You can prepare a tasty and healthy rice pulao with chickpeas, carrots, beans and peas. Dubey advises, “Chickens are good sources of iron and calcium.”
Quinoa Salad with Spinach, Tomatoes and Chickpeas: if you’re hoping to eat a healthy salad (Salad Recipes For Weight Loss) instead of a proper meal, try a quinoa salad with spinach, tomatoes, and chickpeas. Dubey says, “It is not only tasty but also rich in nutrients such as iron and folate. It serves as a nutritious and satisfying meal or side dish, suitable for both lunch and dinner.”
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Afternoon Snack
Curd with Berries or Pomegranate: Kill your afternoon cravings with some curd, a good source of vitamin B12, helpful in the production of red blood cells. Add some pomegranate seeds or any seasonal berries for extra nutrition and flavor.
Hard-boiled Eggs: “Eggs are an excellent source of iron and vitamin B12. Have two hard-boiled eggs for a protein-rich snack,” suggests Reenu Dubey.
Afternoon Snack
Apricots or Dried Dates: Before you prepare for dinner, calm your gut with dried fruits which are the best natural source of iron. In particular, apricots and dates offer a high iron content. It also helps you to satiate your sweet tooth.
Dark Chocolate: “Indulge in a small piece of iron-rich dark chocolate for a great way to end your day,” says Dubey.
Dinner
Palak Paneer with Roti: For dinner, dive into a bowl of palak paneer which is rich in iron and calcium. Have it with whole wheat roti for a satisfying and nutritious meal.
Brown Rice with Rajma: “Brown rice is a whole grain that is enriched with iron, and rajma are kidney beans that have iron and folate. Squeeze some lemon juice to improve iron absorption,” says Dubey.
Things to Keep in Mind
- Eat green leafy vegetables such as spinach, kale, and Swiss chard.
- Eat whole grains such as quinoa, brown rice, and whole wheat pasta.
- Relish fruits rich in vitamin C like oranges, strawberries, and kiwi.
- Choose cooking methods that help retain nutrients such as steaming, grilling or baking.
- Drink plenty of water to maintain overall health and nutrient absorption.
Eat foods very rich in iron, as well as vitamin B12 and folate, as well as vitamin C-rich food for absorption. You can manage anemia with a healthy and balanced diet. However, always consult your nutritionist before making significant changes to your diet.
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