An Indian Diet Plan to Treat Anemia

Anemia is a massive problem in India, particularly among women and children. In fact, more than 50% of women and children in India struggle with anemia. Anemia is a condition where the body doesn’t have enough red blood cells to function properly. This can lead to fatigue, weakness, pale or yellowish skin, irregular heartbeat, dizziness, difficulty concentrating, and shortness of breath. If not treated, it can have significant long-term health ramifications such as organ damage, developmental delays in children, heart failure, and increased risk of mortality due to infection.

If you or someone you know struggles with anemia, you’ve come to the right place. In this post, we’ll explore the different types of anemia, give you a list of iron-rich foods (both plant and animal-based), and provide you with an Indian diet plan to help manage and even reverse anemia. So let’s dive right in!

Why is Anemia Common in India?

Anemia is a widespread health problem in South Asia because of poverty, poor nutrition, and lack of awareness. The traditional Indian diet, which is rich in grains but low in protein, leaves many people deficient in essential nutrients like iron, folate, and vitamin B12, leading to anemia. Moreover, poverty prevents many Indians from accessing high-quality food, which further exacerbates the issue of nutrition deficiencies. Additionally, the high prevalence of infectious diseases such as malaria and hookworm infestations increases the body’s demand for nutrients, making Indians highly susceptible to iron deficiency.

If you want to learn more about why Indians suffer from iron and vitamin deficiencies, check out my previous post. I explain it in-depth there: Women And Children In India Are Suffering From High Rates Of Anemia

Types and Causes of Anemia

To manage anemia appropriately, and in some cases, even reverse it completely, it’s important to know which type you have. Understanding your specific type of anemia will help you take the right steps to manage it effectively.

1) Iron Deficiency Anemia (IDA)

Iron deficiency anemia is the most common type of anemia in India and around the world. It occurs when your body doesn’t have enough iron to produce hemoglobin, a protein in red blood cells that carries oxygen throughout your body. The main cause of iron deficiency anemia is a lack of iron in your diet. So, if you’re not getting enough iron in your food, your body can’t produce enough hemoglobin, which can lead to anemia.

2) Vitamin Deficiency Anemia

Vitamin deficiency anemia is when your body doesn’t get enough vitamins, especially vitamin B12, B9 (folate), and vitamin A.  These vitamins help your body produce healthy red blood cells and hemoglobin. This type of anemia is caused by poor diet or malabsorption. There are three main vitamin deficiencies that lead to anemia:

Vitamin B12 Deficiency Anemia

Vitamin B12 deficiency anemia is caused by a lack of vitamin B12 in the diet. This vitamin plays a crucial role in producing healthy red blood cells and maintaining the nervous system’s health.

Vitamin B9 (Folate) Deficiency Anemia

Folate (Vitamin B9) deficiency anemia happens when there isn’t enough folate in the diet to produce healthy red blood cells. This type of anemia is common among pregnant women who need more folate than usual.

Vitamin A Deficiency Anemia

Although less recognized in medical literature, Vitamin A deficiency anemia is a type of anemia that happens when the body doesn’t get enough vitamin A. Vitamin A plays a vital role in helping your body absorb iron. Lack of it can cause anemia even if there is adequate iron in the diet.

3) Anemia of Chronic Disease (ACD)

This is a type of anemia that occurs as a result of chronic infections, inflammation, or other diseases such as cancer, kidney disease, or rheumatoid arthritis interfere with the production or lifespan of red blood cells.

4) Hemolytic Anemia

In hemolytic anemia, the body destroys red blood cells before their normal lifespan ends. This can occur due to inherited conditions, infections, autoimmune disorders, or exposure to certain drugs or toxins.

5) Sickle Cell Anemia

Sickle cell anemia occurs when a person inherits an abnormal gene that affects the shape of their red blood cells. This causes the red blood cells to have a shorter lifespan and can lead to anemia. People with sickle cell anemia can experience severe pain, organ damage, and complications such as stroke and infections. This condition is most commonly found in people of African or Caribbean descent.

6) Aplastic Anemia

Aplastic anemia is a rare condition that occurs when your bone marrow is damaged, leading to a shortage of red blood cells. Infections, radiation therapy, chemotherapy, or exposure to toxic chemicals can all cause this type of anemia.

Although anemia comes in many forms, iron-deficiency anemia and vitamin-deficiency anemia are the most common in India. The good news is that these types of anemia can be reversed with a healthy diet and proper nutrition.

How Can You Treat Anemia with Diet? 

In today’s world, medication is often the first line of defense for any ailment. However, I’m here to tell you that a proper diet can significantly improve the symptoms of anemia without the need for medication. As a young adolescent, I struggled with anemia for many years, to the point where I needed a blood transfusion. This left me with no choice but to figure out the root cause and fix it. And you know what? With a proper diet, I was able to completely reverse my anemia, and I haven’t had it since. Even during my pregnancies, I was able to maintain optimal iron levels. If I can do it, so can you!

Let’s take a closer look at the key nutrients you need to consume to reverse iron deficiency anemia and vitamin deficiency anemia.

Key Nutrients to Reverse Anemia

To manage or treat the different types of anemia, focus on these essential nutrients:

1) Iron

Your body requires iron to produce hemoglobin, which is responsible for carrying oxygen throughout your body. There are two types of iron: heme and non-heme iron.

Heme iron is present in animal-based foods such as meat, fish, and poultry. It is the most bioavailable form of iron, meaning your body absorbs it the best. The body absorbs approximately 15-35% of heme iron. Good sources of heme iron, ranked from highest to lowest, include:

• Beef and chicken liver
• Oysters
• Clams
• Mollusks
• Mussels
• Beef
• Canned sardines
• Turkey
• Chicken
• Fish (halibut, haddock, salmon, tuna)
• Ham
• Veal 

On the other hand, plant-based foods like lentils, beans, spinach, and fortified cereals contain non-heme iron, which is less easily absorbed by the body. Non-heme iron has a lower absorption rate of approximately 5-12% compared to heme iron. This is because the body has to modify non-heme iron during digestion to fully absorb it. To maximize absorption of non-heme iron, it’s important to consider what other foods you consume with it. Consuming Vitamin C-rich foods like citrus fruits, peppers, or tomatoes and Vitamin A-rich foods like squash, carrots, and sweet potatoes with non-heme sources of iron can improve absorption. Here are the best sources of non-heme iron, ranked from highest to lowest:

• Spinach (cooked—when eaten raw, iron is blocked by oxalates)
• Seeds (pumpkin seeds, sunflower seeds)
• Firm tofu
• Beans & lentils 
• Fortified breakfast cereals 
• Baked potato with skin (without skin, a potato’s iron is minimal)
• Blackstrap molasses
• Prune juice
• Dried fruits 
• Nuts

It’s important to note that phytic acid, found in grains, hinders non-heme iron absorption. To avoid blocking iron absorption, soak and sprout grains that contain phytic acid. Tea and coffee contain polyphenols that can inhibit iron absorption up to 90%, so it’s best to avoid drinking them during meals or immediately after eating. Additionally, calcium inhibits the absorption of both heme and nonheme iron by 50-60%. Finally, high doses of elements such as zinc, manganese, and copper compete with nonheme iron for transport into the intestinal cell. Remember to be mindful of these factors when planning your meals to ensure proper iron absorption.

2) Vitamin B12

To maintain healthy red blood cell production and keep the nervous system functioning properly, it’s crucial to get enough vitamin B12. Studies show that vegetarians, in particular, are at risk of being deficient in this vitamin, so it’s important to carefully consider how to incorporate it into their diet.

Animal-based sources of vitamin B12:

• Clams
• Beef liver
• Beef
• Chicken
• Fish (Salmon, Trout, Tuna, Haddock)
• Milk and yogurt
• Eggs

Luckily, vegetarians and vegans can also find vitamin B12 in plant-based sources. But it’s important to keep in mind that these sources may not be as easily absorbed by the body as animal-based sources.

Plant-based sources of vitamin B12:

• Nutritional yeast (fortified)
• Fortified cereals
• Plant milk (fortified)
• Tempeh
• Mushrooms
• Nori seaweed

3) Folate (Vitamin B9) 

Folate is a vital water-soluble vitamin that helps produce red blood cells and synthesize DNA in the body. You can find it in many plant-based foods like leafy green vegetables, beans, lentils, and fortified cereals. This is great news for us Indians! By consuming foods rich in folate, we can prevent folate deficiency anemia and improve our overall health.

Animal sources of folate:

• Beef liver
• Chicken liver
• Eggs
• Lamb chop
• Salmon
• Oysters

Plant-based sources of folate:

• Spinach
• Black-eyed peas
• Asparagus
• Brussels sprouts
• Lettuce (green leaf)
• White cabbage
• Red pepper
• Avocado
• Broccoli
• Okra
• Artichoke
• Oranges
• Beet root
• Soya products (Edamame, tempeh, etc)
• Tofu
• Fortified cereal

It’s essential to consume enough folate, especially during pregnancy, as a deficiency can lead to anemia and birth defects in babies. Therefore, including these foods in your regular diet can help prevent folate deficiency anemia.

4) Vitamin A

Iron is crucial for producing red blood cells, but the body needs vitamin A to absorb and use iron efficiently. Vitamin A helps create mucin, a protein that lines the digestive tract and helps the body absorb nutrients. If vitamin A levels are low, iron absorption can be impaired, even if the diet has enough iron. To maximize iron absorption, it’s important to consume enough vitamin A-rich foods along with iron-rich foods. Vitamin A found in animal products is the most easily absorbed, but if you’re a vegetarian, there are plenty of plant-based sources available. Just keep in mind that you’ll need to consume more of them since they’re less easily absorbed.

Animal sources of Vitamin A:

• Beef liver
• Cod liver oil
• Fish (salmon, tuna, mackerel)
• Dairy products (milk, cheese, butter)
• Eggs

Plant-sources of vitamin A:

• Sweet potatoes
• Carrots
• Spinach
• Kale
• Broccoli
• Apricots
• Mangoes
• Papayas

To prevent vitamin A deficiency and improve iron absorption, include these Vitamin A rich foods in your diet. They’re nutrient-dense and can help improve your overall health while preventing iron-deficiency anemia. 

Day-by-Day Meal Guide: An Anemia-Friendly Indian Diet Plan

Now that you know which foods to focus on, I’ll share some Indian diet plans to inspire your own. Below, I’ve crafted diet plans for iron deficiency anemia, sickle cell anemia, aplastic anemia, and anemia related to pregnancy.

Diet plan for Iron Deficiency Anemia 

Breakfast

Vegetarian:

• Spinach and Lentil Pancakes (Chilla): Make a batter of lentil flour, chopped spinach, grated carrots, and spices. Cook like pancakes on a non-stick pan.
• Sides: Enjoy with a side of fresh tomato chutney for added Vitamin C.

Non-Vegetarian:

• Chicken Liver Stir-Fry: Sauté chicken liver with onions, bell peppers, and Indian spices for a flavorful and iron-rich dish.
• Sides: Enjoy with a glass of fresh orange juice for a Vitamin C boost

Lunch

Vegetarian:

• Palak Paneer (Spinach and Cottage Cheese): Prepare this classic dish using fresh spinach puree, paneer cubes, and aromatic spices like cumin and coriander.
• Sides: Pair with whole wheat roti or brown rice for a wholesome meal.

Non-Vegetarian:

• Fish Curry: Cook a spicy fish curry using your favorite fish variety, tomatoes, coconut milk, and curry leaves.
• Sides: Enjoy with some quinoa or millet for added nutrition.

Snack

• Roasted Pumpkin Seeds: Snack on these crunchy seeds rich in iron between meals to boost your nutrient intake.

Dinner

Vegetarian:

• Dal Palak (Lentil Spinach Soup): Combine lentils, spinach, tomatoes, and spices to make a comforting soup that’s high in iron.
• Sides: Pair with quinoa or whole wheat bread for a satisfying meal.

Non-Vegetarian:

• Goat Curry: Prepare a hearty goat curry using lean cuts of goat, onions, garlic, ginger, and an array of Indian spices.
• Sides: Serve with brown rice or whole grain naan to complete the meal.

By incorporating these nutrient-dense dishes into your daily diet plan along with the essential foods listed earlier in the document, you can effectively combat iron deficiency anemia while enjoying your favorite Indian flavors.

Diet Plan for Sickle Cell Anemia

Breakfast

Vegetarian:

• Beetroot and Carrot Smoothie: Blend together fresh beetroot, carrots, a splash of coconut water, and a hint of ginger for a refreshing and nutritious morning drink.
• Sides: Pair with a handful of mixed nuts for added protein and healthy fats.

Non-Vegetarian:

• Egg Bhurji: Make egg bhurji using eggs, green chilies, ginger, garlic, tomatoes and spices to your taste.
• Sides: Enjoy with a side of sliced avocado for extra creaminess.

Lunch

Vegetarian:

• Methi (Fenugreek) Pulao: Prepare fragrant pulao using fenugreek leaves, basmati rice, whole spices, and caramelized onions for a flavorful lunch option.
• Sides: Serve with cucumber raita to balance the flavors.

Non-Vegetarian:

• Lamb Kebabs: Skewer marinated lamb pieces and grill them to perfection. Serve with mint chutney and lemon wedges for a zesty touch.
• Sides: Pair with a side salad dressed in olive oil and lemon juice.

Snack

• Roasted Chickpeas: Season chickpeas with Indian spices like cumin, coriander, and turmeric before roasting them until crispy for a satisfying snack.

Dinner

Vegetarian:

• Palak Dal (Spinach Lentil Stew): Combine lentils, spinach puree, garlic, and garam masala to create a comforting stew that’s rich in protein.
• Sides: Enjoy with steamed brown rice or whole wheat rotis.

Non-Vegetarian:

• Fish Coconut Curry: Simmer fish fillets in a coconut-based curry sauce flavored with curry leaves, mustard seeds, and tamarind paste for a delightful dinner dish.
• Sides: Serve over quinoa or millet to complete the meal.

Diet Plan for Aplastic Anemia

Breakfast

Vegetarian:

• Vegetable Upma: Prepare a savory dish by sautéing semolina with mixed vegetables like peas, carrots, and beans along with mustard seeds and curry leaves.
• Sides: Pair with a small bowl of fresh papaya for added Vitamin A.

Non-Vegetarian:

• Curried Spinach and Tofu Bhurji: Saute onions, garlic, and spinach. Crumble tofu into the pan, add turmeric, cumin, salt, pepper and other spices to taste. Cook until heated through.
• Sides: Enjoy with a glass of pomegranate juice for an extra boost of antioxidants.

Lunch

Vegetarian:

• Chana Masala (Chickpea Curry): Prepare a spicy chickpea curry using aromatic spices like cumin, coriander, and garam masala along with onions and tomatoes.
• Sides: Serve with whole wheat roti or brown rice for a satisfying meal.

Non-Vegetarian:

• Mutton Biryani: Indulge in the flavors of this classic dish made with fragrant basmati rice, tender mutton pieces, caramelized onions, and a blend of spices.
• Sides: Pair with cucumber raita to cool off the palate.

Snack

• Greek Yogurt with Honey and Almonds: Enjoy a creamy bowl of Greek yogurt drizzled with honey and topped with sliced almonds for a protein-packed snack between meals.

Dinner

Vegetarian:

• Palak Tofu Stir-Fry: Stir-fry tofu cubes with fresh spinach, bell peppers, garlic, and ginger in soy sauce for a flavorsome and nutritious dinner option.
• Sides: Serve over quinoa or enjoy as is for a light yet fulfilling meal.

Non-Vegetarian:

• Prawn Curry: Cook succulent prawns in a coconut-based curry infused with South Indian spices like mustard seeds, curry leaves, and tamarind pulp.
• Sides: Enjoy alongside steamed white rice or millet for a wholesome dinner experience.

Diet Plan for Anemia in Pregnancy

Breakfast

Vegetarian:

• Beetroot Poha: Prepare poha with grated beetroot, peanuts, curry leaves, and turmeric for a colorful and nutritious twist to this traditional breakfast dish.
• Sides: Pair with a glass of freshly squeezed orange juice for added Vitamin C.

Non-Vegetarian:

• Chicken Spinach Omelette: Whisk eggs with chopped spinach, shredded chicken, bell peppers, and a hint of cumin to create a protein-packed omelette that’s rich in iron.
• Sides: Enjoy with a side of sliced avocado for extra creaminess.

Lunch

Vegetarian:

• Rajma (Kidney Bean) Curry: Cook kidney beans in a tomato-based curry sauce infused with ginger, garlic, and garam masala for a hearty and iron-rich meal.
• Sides: Serve with steamed brown rice or whole wheat roti to complete the dish.

Non-Vegetarian:

• Fish Tikka Masala: Marinate fish fillets in yogurt and Indian spices before grilling them to perfection. Simmer in a creamy tomato-based sauce for a flavorful lunch option.
• Sides: Pair with quinoa or millet for added nutritional benefits.

Snack

• Yogurt with fruit: Combine yogurt with fresh fruit such as Mango or Papaya for a refreshing afternoon pick-me-up.

Dinner

Vegetarian:

• Palak Paneer: Indulge in this classic dish made from fresh spinach puree, paneer cubes, and aromatic spices like fenugreek leaves.
• Sides: Enjoy with quinoa or whole wheat roti for a wholesome dinner experience.

Non-Vegetarian:

• Lamb Spinach Curry: Simmer tender lamb pieces in a fragrant spinach gravy seasoned with Indian spices like cardamom, cloves, and cinnamon.
• Sides: Serve alongside brown rice or whole grain naan to round out the meal.

Additional Tips for Managing Anemia

I hope you’ve found the post helpful so far. Let me share a few extra tips for managing anemia.

Cooking techniques to enhance Iron Absorption

The cooking techniques you use can play a significant role in how much iron your body absorbs. Here are some cooking techniques that can help you absorb the most iron:

• Soaking and sprouting grains like quinoa, millet, and amaranth, which contain phytic acid, can reduce their phytic acid content and make them more digestible.
• Pairing non-heme iron-rich foods with vitamin C-rich foods like citrus fruits, tomatoes, peppers, or leafy greens can significantly increase the absorption of non-heme iron.
• Avoid drinking tea or coffee during meals or immediately after eating as they contain polyphenols that can inhibit iron absorption.
• Cooking acidic foods like tomato sauce in cast iron cookware can increase the iron content of the food.

Importance of Regular Blood Tests 

It’s essential to do regular blood tests if you have anemia. This is the only way to know if what you are doing is actually working to improve your iron and vitamin levels. Getting blood tests every three months until your anemia resolves is a generally a good idea.

If you have severe anemia, I highly recommend working with a provider who can offer medical supervision and monitor your progress. You need someone who can support you on your journey and give you tips and tricks to stay on track. Never hesitate to take an active role in your own health and seek out the help you need.

Lifestyle Changes

In addition to diet changes, including daily movement and managing stress can also help manage anemia. Regular exercise helps improve blood flow and oxygen in the body, which is essential for healthy red blood cell production. However, it’s important not to overexert yourself as excessive exercise can lead to fatigue and make anemia feel worse.

Managing your stress can also help significantly. This is because high-stress levels can contribute to anemia by causing inflammation and hormonal imbalances that can interfere with healthy red blood cell production.

By incorporating these lifestyle changes into your daily routine, you will be well on your way to managing and even reversing your anemia.

Conclusion

In conclusion, anemia is a common condition that can be debilitating if left untreated. Fortunately, it’s possible to manage and even reverse anemia caused by vitamin deficiencies via your diet.

By incorporating nutrient-dense foods that are good sources of iron, B12, folate, and vitamin A into your daily diet, you can boost your body’s ability to produce healthy red blood cells and prevent anemia. Additionally, implementing cooking techniques that enhance iron absorption and making lifestyle changes such as regular exercise and stress management can significantly improve your overall health.

With some patience, persistence, and a commitment to fixing your anemia, you can do it! Trust me 🙂

As always, if you have any questions, don’t hesitate to reach out.

FAQ’s: 

1) What foods should you avoid if you are anemic? 

To make sure you’re getting the most out of your meals, it’s important to be mindful of certain foods that can inhibit iron and folate absorption. Coffee and tea, for example, contain polyphenols that can hinder iron absorption by up to 90%, so it’s best to avoid consuming large amounts of these beverages with meals. Similarly, calcium-rich foods like dairy products and calcium supplements can compete with iron for absorption by 50-60%, so it’s best to avoid them during mealtime. Additionally, whole grains, legumes, nuts, and seeds contain phytates that can bind to minerals like iron and zinc, making them less available for absorption. However, soaking and sprouting these foods before consumption can reduce their phytate content and increase mineral bioavailability, so it’s worth considering.

2) What is the best breakfast for anemia?

If you have anemia, you’ll want to start your day with a breakfast that’s packed with iron. Here are some great options to consider:

• Slice up some bananas or berries and add them to a bowl of iron-fortified cereal.
• Make a spinach and mushroom omelet and serve it with whole-grain toast.
• Top a slice of toast with avocado, a poached egg, and some smoked salmon.
• Blend up a smoothie with spinach, kale, almond milk, banana, and chia seeds.

To help your body absorb the iron, pair your breakfast with vitamin C-rich foods like citrus fruits, peppers, or tomatoes. And remember, it’s best to avoid coffee or tea during mealtime to improve iron absorption.

3) How can I raise my hemoglobin level quickly?

Throughout this post, I’ve provided tips to help you raise your hemoglobin levels. You can’t speed up your body’s natural processes, but you can give it the right inputs to boost your levels as quickly as possible. If you need a quick fix, you can get a blood transfusion or take iron supplements, but keep in mind that these are temporary solutions. To manage anemia in the long term, it’s crucial to address the underlying cause.

4) Which fruit is best for anemia?

If you have anemia, adding fruits to your diet can be a great way to boost your vitamin C intake and enhance iron absorption. Some of the best fruits to include are:

• Oranges: One medium-sized orange contains about 70 mg of vitamin C, which can help your body absorb iron more effectively.
• Kiwis: With about 60 mg of vitamin C per fruit, kiwis are also rich in fiber and potassium.
• Strawberries: A cup of strawberries provides approximately 85 mg of vitamin C, as well as antioxidants and anti-inflammatory properties.
• Pineapple: Pineapple has about 80 mg of vitamin C per cup, and it also contains bromelain, an enzyme that aids digestion and reduces inflammation.

5) Which vegetable has the most iron?

While meat and seafood are some of the best sources of dietary iron, there are some plant-based sources of iron that you can include in your diet. These include:

• Spinach: One cup of cooked spinach has approximately 6.4 mg of iron.
• Swiss chard: One cup of cooked Swiss chard has approximately 4 mg of iron.
• Lentils: One cup of cooked lentils has approximately 6.6 mg of iron.
• Kidney beans: One cup of cooked kidney beans has approximately 5.2 mg of iron.

Keep in mind that plant foods contain non-heme iron, which the body doesn’t absorb as well. To maximize absorption of iron, it’s crucial to pair these non-heme iron-rich foods with vitamin C-rich foods like citrus fruits, peppers, or tomatoes. Vitamin C helps your body absorb the iron better.

6) Is Milk good for anemia?

Milk and other dairy products can interfere with iron absorption, so it’s best to avoid them in conjunction with high-iron foods. The calcium in milk and dairy products hinders the body’s ability to absorb iron from plant-based sources like leafy greens and legumes. However, you can still consume dairy products between meals to ensure you are getting enough calcium each day.

7) Is Banana good for anemia?

Bananas are a great source of potassium, vitamin C, and vitamin B6, but they are not particularly high in iron. However, bananas contain prebiotics that feed the good bacteria in your gut, which is essential for optimal nutrient absorption. Additionally, pairing bananas with iron-rich foods like spinach or lentils can help enhance iron absorption due to their vitamin C content.

8) Is Egg good for anemia?

Although eggs don’t have a lot of iron, they’re a great source of vitamin B12. Eating two eggs can help you meet 15% of your daily B12 intake recommendation.

9) Is Rice good for anemia?

Rice has relatively low iron content. But you can boost the iron in rice-based dishes by adding iron-rich ingredients like spinach, lentils, or tofu. To help your body absorb more iron, pair these dishes with vitamin C-rich foods like tomatoes, peppers, or citrus fruits. And if you soak the rice before cooking it, you can reduce its phytic acid content and make it more digestible.

10) Can anemia be cured?

In some cases, anemia can be reversed depending on its underlying cause. For instance, if the anemia is due to a nutrient deficiency, such as iron or vitamin B12, you can improve your diet by including foods rich in these nutrients to help resolve the anemia. However, if the anemia is caused by a chronic condition like kidney disease or cancer, curing the anemia may not be entirely possible. In such cases, the primary goal of treatment is to manage the symptoms and prevent complications. To determine the underlying cause of your anemia and develop a treatment plan that suits your individual needs, it’s important to work closely with a healthcare provider.