Anaemia Diet Chart To Maintain Health; Expert Weighs In

Anaemia is a medical condition where the body produces insufficient red blood cells or haemoglobin. This deficiency results in immense fatigue, weakness, and other health issues. One of the leading causes of anaemia is an iron, vitamin B12, or folic acid-low diet. One must consume food rich in these elements to fight this condition. WHO says, “Over half a billion women aged 15-49 years suffer from anaemia annually.”

To fight this problem and establish an effective solution, we spoke to Reenu Dubey, Consultant Dietician at Motherhood Hospitals, Electronic City, Bangalore. She has suggested a diet plan for anaemic people. Keep reading to know more.

Anaemia Diet Plan

Here is a complete diet plan to help you manage and prevent anaemia:

Breakfast

Poha with Vegetables: Reenu Dubey recommends having a bowl of poha (beaten rice) cooked with vegetables like spinach, peas, and carrots, for breakfast. Squeeze lemon juice into it to add Vitamin C to increase the iron absorption rate.

Spinach and Banana Smoothie: “Blend a handful of spinach leaves with a banana, a cup of milk with added minerals and a spoon of flaxseed. Spinach has a rich iron and folate content while flax seeds add more iron into the dish with extra omega 3 fatty acids,” says Dubey.

ABC Juice: ABC juice stands for Apple, Beetroot, and Carrot juice. It is renowned for its essential nutrients and health benefits for defeating anaemia. Dubey advises, “Blend 1 apple (cored and chopped), 1 small beetroot (peeled and chopped), and 2 carrots (peeled and chopped) until smooth. Squeeze some lemon to enhance the Vitamin C content, thereby boosting iron absorption.”

Mid-Morning Snack

Roasted Chana and Jaggery: Consume a small handful of roasted chana (chickpeas) and a piece of jaggery. This will satiate iron and other vital nutrient requirements. Enjoy this snack during hunger pangs between meals.

Orange or Papaya: Fruits like orange and papaya are rich in vitamin C and are “highly useful in the assimilation process of non-heme iron from plants.”

Lunch

Dal with Rice and Spinach: For lunch, you can relish a bowl of hot 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 supplementary iron and folate,” says Reenu Dubey.

Vegetable Pulao with Chickpeas: You can prepare delicious and healthy rice pulao with chickpeas, carrots, beans, and peas. Dubey advises, “Chickpeas are good sources of iron and calcium.”

Quinoa salad with Spinach, Tomatoes and Chickpeas: if you are looking forward to eating a healthy salad (Salad Recipes For Weight Loss) instead of a proper meal, try quinoa salad with spinach, tomatoes, and chickpeas. Dubey says, “It is not just delicious but also rich in nutrients such as iron and folate. It serves as a nutritious and satisfying meal or side dish, ideal for both lunch and dinner.”

Don't Miss:5 Health Benefits Of Jamun Seeds Revealed

Afternoon Snack

Curd with Berries or Pomegranate: Kill your afternoon cravings with some curd, a good source of vitamin B12, helpful in producing red blood cells. Add some pomegranate seeds or any seasonal berries for extra nutrition and taste.

Hard-Boiled Eggs: “Eggs are an excellent source of iron and vitamin B12. Have two hard-boiled eggs for a protein-rich snack,” recommends Reenu Dubey.

Evening Snack

Dried Apricots or Dates: Before preparing for dinner, calm your gut with dried fruits that are the best natural source of iron. Especially, apricots and dates offer high iron content. It also helps you satiate your sweet tooth.

Dark Chocolate: “Indulge in a little piece of dark chocolate rich in iron for a superb way to end your day,” says Dubey.

Dinner

Palak Paneer with Roti: For dinner, dive into a bowl of palak paneer which is iron and calcium-rich. Have it with whole wheat roti for a fulfilling and nutritious meal.

Brown Rice with Rajma: “Brown rice is a whole grain enriched with iron, and rajma are kidney beans having iron and folate. Squeeze some lemon juice to enhance the iron absorption,” advises Dubey.

Things To Keep In Mind

• Eat leafy green vegetables like spinach, kale, and Swiss chard.
• Consume whole grains like quinoa, brown rice, and whole wheat pasta.
• Relish fruits rich in vitamin C like oranges, strawberries, and kiwi.
• Opt for cooking methods that help retain nutrients like steaming, grilling, or baking.
• Drink plenty of water to maintain overall health and nutrient absorption.

Eat foods highly rich in iron, along with vitamin B12 and folate, coupled with vitamin C-rich food for its absorption. You can manage anaemia with a healthy and balanced diet. However, always consult your dietician before making significant changes to your diet.

Don't Miss: 1 Month Diet Plan For Brides To Be; Expert Weighs In

If you liked this story, stay tuned to HerZindagi for more!

Herzindagi.com is Jagran New Media's gender and lifestyle vertical, catering to women of all age groups, helping them remain updated, on-trend and aware. To improve our performance and understand our readers' interests better, we have created this poll. This will take 2 minutes of your time, do help us out. Click here to fill out the form.

Image courtesy: Freepik