What If You Had an Option To Skip Green Veggies?

An iron-rich protein present in red blood cells called haemoglobin. It is responsible for carrying oxygen all over the body. Iron deficit is one of the most common nutritional deficiencies in the human body. Nearly 70 percent children and 65 percent women in India suffer from iron deficiency according to the 2019 National Family Health Survey. Low ingesting of iron means decreased production of haemoglobin. Its deficiency leads to weakness, fatigue, headache, shortness of breath and more. Besides, a significant drop of haemoglobin leads to conditions like anaemia. Hence, it is very important to load up iron and if we look around, there are a number of other foods apart from green leafy vegetables that are effortlessly available and can load you up with a good amount of iron.

Nutrients for Anaemia

Maximum anaemic patients are advised to take 150 to 200 milligrams of iron every day. Following are food items which anaemic patients should consume to improve their iron levels:

1) Fruits and Vegetables

  • Curly kale and other varieties
  • Collard greens
  • Pomegranates
  • Swiss chard
  • Red and yellow peppers
  • Watercress
  • Spinach
  • Dandelion greens
  • Oranges
  • Strawberries
  • Lemon
  • Key lime
  • Sweet potatoes
  • Beet greens

Greens leafy like spinach are a great source of non-heme iron. Vitamin C from citrus fruits helps the stomach to absorb iron. spinach beet and Collard greens are good sources of both Vitamin C and iron.

2) Nuts and Seeds

  • Cashews
  • Hemp seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Pistachios
  • Pine nuts
  • Walnuts
  • Peanuts
  • Almonds
  • Hazelnut

These are few of the most nutrient-dense foods. One ounce of pistachios can provide 6.1% of the required daily value of iron in a person.

3) Meat and Fish

  • Lamb
  • Liver
  • Oysters
  • Salmon
  • Perch
  • Beef
  • Venison
  • Shellfish
  • Shrimp
  • Tuna
  • Halibut
  • Haddock
  • Chicken

These have heme iron. Thin cut white meat like chicken is a great source of heme protein. About 3 ounces of meshed chicken with sides of broccoli, sauteed spinach, and tomatoes can make for a great iron-rich meal for people suffering from anaemia.

4) Eggs

These are known for their proteins, but they also pack a high level of iron. It can be paired with whole-grain toast, lightly roasted tomatoes, and quinoa for breakfast that will provide a great start to the day.

5) Beans and Pulses

  • Chickpeas
  • Black-eyed peas
  • Black beans
  • Lima beans
  • Kidney beans
  • Soybeans

These are superfoods for anaemic patients. About 1/2 mug of lentils has about 3.3 milligrams of iron, which is around 20% of what your body needs throughout the day. It works for both vegetarians and meat-eaters and provides a good amount of iron.

6) Blackstrap Molasses

It is overloaded with iron. They are an entire dietary powerhouse because of calcium, Vitamin B6, selenium, and magnesium. They are perfect for anaemic patients because apart from providing the iron they greatly need; it also keeps them strong due to the existence of other integral nutrients.

7) Grains

  • Quinoa
  • Oats
  • Whole wheat
  • Kamut
  • Teff

Ready to eat pasta, cereals, and grains are good choices for getting the much-needed iron. But there are natural choices too. They are all rich in iron and can help to increase the haemoglobin level in blood.

8) Fortified Food

There are various types of food that are fortified with iron. You can add these to your diet if you are a vegetarian or cannot consume other sources of iron.

  • Fortified, ready-to-eat cereals
  • Fortified pasta
  • Fortified white rice
  • Fortified orange juice
  • Diets made from fortified white flour, like bread
  • Diets made from fortified cornmeal

How Can You Get Extra Iron from Your Food?

  • Have food rich in iron
  • Comprise food in your diet that will help you absorb the iron
  • Cook food in a cast-iron skillet
  • Cook food for shorter periods
  • Stop oneself from drinking tea or coffee with meals
  • Check with your doctor and choose supplements containing ferrous salts

How Does Your Body absorb Iron from Iron-Rich Foods?

The iron from iron-rich foods is absorbed through the upper part of the small intestine. Nutritional iron is of two types: heme iron and nonheme iron. Heme iron is derived from haemoglobin and can be found in fish, red meats, and poultry. Our body absorbs iron mostly from heme sources. Whereas non-heme iron is largely found in vegetable sources. Meat, seafood, and chicken, still, contain a little bit of both.


Subsequent dosage instructions are important because an excess of iron can cause iron toxicity. Check with your doctor, go to a dietician if required and get yourself a proper diet chart. No one food can cure anaemia, nevertheless the right diet can help a lot. Track it well, and anaemia shouldn’t pose a problem to any further extent.