Anemia: 12 Iron Rich Foods Boost Hemoglobin Blood Cells Level

Anemia, a common condition characterized by low red blood cell levels, can lead to various symptoms such as fatigue, pale skin, and shortness of breath. This post explores its causes, risk factors, treatments, and prevention methods. It also offers home remedies to boost energy and iron levels, reducing symptoms like fatigue. Lifestyle changes and tips for effective doctor visits are also discussed to enhance management. By combining treatments and making lifestyle adjustments, individuals can improve their well-being and quality of life amidst anemia.

What is Anemia?

Anemia also known as Anaemia, hemoglobin deficiency, bloodlessness. A decrease in number of red blood cells (RBCs) or less than the normal quantity of hemoglobin in the blood. It occurs when you do not have enough red blood cells or when your red blood cells do not function properly. Heavy menstruation, ulcers, injury, or surgery can cause enough blood loss to lead to iron deficiency. Women may have anemia because pregnancy or due to heavy menstrual periods. This condition is also popular as Anaemia (common English), Erythrocytopenia (Scientific name), khoon ki kami / raktalpata (Hindi/Urdu), faqr dam (Arabic), Pandurog (Marathi), Pandu Roga (Ayurveda), Iratta cokai (Tamil), Raktahinata (Telugu), Vilarcca (Malayalam), Pinxie (Chinese), Anemia (Spanish), Anemia (Portuguese), Raktalpata (Bengali), Anemiya (Russian), Anemia (Indonesian).

Different Types

  1. Iron Deficiency: This type of anemia is due to a lack of iron and can cause fatigue, shortness of breath, and pale skin. 
  2. Vitamin Deficiency: This type of anemia is because of lack of vitamin B-12 or folate, and can cause fatigue, loss of appetite, and neurological problems.
  3. Aplastic: The main reason for this anemia is decrease in red blood cell production due to bone marrow failure. Symptoms include fatigue, pale skin, and shortness of breath. 
  4. Sickle Cell: This type of anemia is due to an abnormal shape of red blood cells and can cause fatigue, jaundice, and episodes of pain. 
  5. Hemolytic: The main cause of this type of anemia is an increased rate of red blood cell destruction and can cause fatigue, jaundice, and an enlarged spleen. 
  6. Pernicious: This type of anemia is due to a lack of vitamin B-12 and can cause fatigue, pale skin, and neurological problems.

Root Causes

Anemia occurs due to a decrease in red blood cells or insufficient hemoglobin levels. It’s easier to prevent than correct, with ample iron intake during formative years playing a crucial role. Causes include reduced red blood cell formation from bone marrow defects or inadequate iron, vitamin, and protein intake. Heavy blood loss from injury, bleeding piles, or excessive menstruation can also lead to anemia. Hemoglobin, composed of organic iron-compound “heme” and globin, relies on adequate dietary iron and protein. Red blood cells, with a lifespan of about 120 days, are replaced daily. Optimal hemoglobin levels are crucial, with a drop leading to anemia and decreased oxygen-carrying capacity. Iron-rich foods and vitamin B12 can help treat iron deficiency anemia.

  1. Iron deficiency: Iron deficiency is the most common cause. Iron helps your body make hemoglobin, which carries oxygen to your cells.
  2. Vitamin deficiency: Certain vitamins, such as folate and vitamin B-12, help your body produce enough healthy red blood cells. A deficiency in either of these vitamins can cause anemia.
  3. Chronic diseases: Some chronic diseases, such as kidney disease, cancer, and autoimmune disorders, can cause anemia.
  4. Blood loss: Blood loss, either through heavy menstrual bleeding or injury, can cause anemia.
  5. Medications: Some medications, such as chemotherapy drugs and nonsteroidal anti-inflammatory drugs (NSAIDs), can cause anemia.
  6. Hereditary disorders: Hereditary disorders, such as sickle cell anemia and thalassemia, are inherited and can cause anemia.

Common Symptoms

Common signs and symptoms can include:

  • Fatigue and weakness
  • Shortness of breath
  • Pale or yellowish skin
  • Rapid or irregular heartbeat
  • Dizziness or lightheadedness
  • Headache
  • Chest pain
  • Cold hands and feet
  • Irritability
  • Poor appetite
  • Brittle nails
  • Difficulty concentrating
  • Unusually pale or yellowish skin
  • Dark circles under the eyes
  • Sore or swollen tongue

Anemia Home Remedies

Here are few natural iron deficiency treatment with healthy tips to increase blood cells.

1. Jaggery

Eat 3gms of dried ginger with jaggery twice a day. Many people believe that jaggery benefits anemia because of its iron content. Jaggery, a traditional form of unrefined sugar, contains iron in a more easily absorbable form than refined sugar. To use jaggery, incorporate it into your diet in various ways. Eating small pieces of jaggery regularly increases iron intake. Additionally, dissolve a small piece of jaggery in a glass of warm water and drink it on an empty stomach in the morning to boost iron levels. Another method is to combine powdered jaggery with roasted sesame seeds to make small balls, consuming one or two of these balls daily as a snack. Jaggery can also be used as a sweetener in cooking, such as in desserts, beverages, or traditional dishes. Combining jaggery with other iron-rich foods like nuts, seeds, or leafy greens can further enhance iron absorption.

2. Fig

Figs, also known as Anjeer, provide a good source of iron. Take 1 ripened fig. Cut into half. Put sugar on it. Keep it overnight and eat early in the morning. Repeat for at least 15 days. Other than beetroot figs are iron rich foods and helpful home remedies for low iron. To treat anemia during pregnancy, boil a cup of milk with 2-3 dry figs. Eat the figs along with same milk. Consume fresh figs regularly as a snack or include them in salads, yogurt, or cereal. Soak dried figs in water overnight and consume the infused water in the morning on an empty stomach to boost iron levels. Blend fresh or dried figs with other iron-rich fruits to create nutritious smoothies or combine them with nuts for a healthy snack. Additionally, integrate figs into savory dishes like curries or stews to enhance both flavor and nutritional value.

3. Almonds

Almonds has ability to benefit with their rich iron content, which is vital for red blood cell production and aids in increasing iron levels in the body, thereby alleviating symptoms such as fatigue and weakness. Soak 7-8 almond in the water for 2 hours or overnight. Peel them and roughly grind. Eat. Repeat for at 3 months to see the results. Almond milk, whether store-bought or homemade by blending soaked almonds with water, is another option. Combining almonds with other iron-rich fruits to create nutritious smoothies or with nuts and dried fruits for a healthy snack mix is also effective. Additionally, incorporating almonds into cooking by adding them to dishes like curries, salads, or desserts for added flavor and nutritional value is beneficial.

4. Beetroot

It is the best iron supplements. Beetroot contains potassium, phosphorus, calcium, sulfur, iodine, iron (iron is the main ingredient in the formation of hemoglobin). Drinking beetroot juice everyday increases immunity. Beetroot juice is great home remedy for anemia works best for all kids and adults. Consume beetroot raw, boiled, or roasted in salads, sandwiches, or juices to boost iron intake. Another option is to prepare beetroot soup by boiling it with other vegetables. Additionally, blending beetroot with iron-rich fruits for smoothies or using it in cooking dishes like stews or curries is effective.

5. Spinach

Spinach is rich in iron, essential for red blood cell production, and increasing iron levels in the body. To use spinach, incorporate it into your diet in various ways. Consume it raw in salads or cooked in dishes, drink fresh spinach juice, or cook it with other vegetables and spices. Additionally, blend spinach with iron-rich fruits for smoothies or use it in cooking soups, curries, or omelets. Chlorophyll is also a good source of iron, generally in the form of spinach, chard, lettuce, and other fresh green vegetables. These foods are rich in iron, so try to include in everyday meals as a natural cures for anemia.

6. Curd

Eat a cup of plain yogurt with up to 1 teaspoon turmeric on an empty stomach, morning and afternoon. Do not eat this after sunset. OR Mix 10gm of turmeric powder with 40gms of curd and eat everyday for several days. Dairy products are good source of vitamin B12. Deficiency of vitamin B12 can be cause of Anaemia. Use curd as an ingredient in cooking various dishes like curries, marinades, or sauces to add flavor and nutritional value. Pair curd with vitamin C-rich foods like citrus fruits or bell peppers to further enhance the absorption of iron from both curd and other iron-rich foods.

7. Nettle

Nettle is good for iron deficiency anemia, try this tasty nettle soup. Young nettle tops gathered in spring provide an unusual vegetable, which can be made into a nourishing soup. Pick 2 cups of the tops of young nettles, avoiding too much stem. Chop two medium potatoes, a carrot, and a small onion. Add the ingredients to twice as much water and boil until the potatoes are soft. Blend in a food processor. Serve seasoned to taste. OR Take nettle supplements or capsules, available in health stores, as directed by a healthcare professional. These supplements can provide a concentrated source of nettle.

8. Fenugreek Leaves

Fenugreek leaves helps to form blood cells in the body. Incorporate fresh or dried fenugreek leaves into cooking various dishes such as curries, stews, or stir-fries to add flavor and nutritional value. Cooking fenugreek leaves with other iron-rich foods like lentils or spinach can further enhance their effectiveness. OR Steep dried fenugreek leaves in hot water to make fenugreek leaf tea. Drinking this tea regularly can provide a source of iron and other nutrients.

9. Fenugreek Seeds (Methi Dana)

Fenugreek seeds also has lot of iron in it. To use fenugreek seeds for anemia:

  • Soak: Soak fenugreek seeds overnight in water. In the morning, strain the seeds and consume them on an empty stomach. This can help increase iron levels in the body and support the management of anemia.
  • Powder: Grind fenugreek seeds into a fine powder and mix it with water or honey to form a paste. Consume this paste once or twice daily to increase iron intake and support blood health.
  • Tea: Boil fenugreek seeds in water to make fenugreek seed tea. Drink this tea regularly to provide a source of iron and other nutrients beneficial for managing anemia.
  • Sprouts: Sprout fenugreek seeds by soaking them in water overnight and then draining and rinsing them. Allow the seeds to sprout for a few days before consuming them. Fenugreek seed sprouts are nutritious and can be added to salads, sandwiches, or smoothies.
  • Supplements: Take fenugreek seed supplements, available in health stores, as directed by a healthcare professional. These supplements can provide a concentrated source of fenugreek seeds for managing anemia.

10. Copper

This is old folk remedy with copper water. Fill a genuine copper glass or cup with water and let it stand overnight, then drink it in the morning. Copper is essential for the proper functioning of enzymes involved in iron metabolism, including those responsible for the absorption of dietary iron from the intestines. By supporting iron absorption, copper helps increase iron levels in the body, which is crucial for red blood cell production and maintaining healthy blood levels. Include foods rich in copper in your diet, such as nuts, seeds, whole grains, seafood, and leafy green vegetables. Cooking food in copper utensils can also contribute to increasing copper intake.

11. Black Sesame Seeds

It contains lots of iron and helps to recover weakness fast. Prepare sesame seed milk. Soak 1 tea spoon of black sesame seeds in warm water for 2 hours. Grind and strain the water. Add this water in one cup of milk. Add sugar or jaggery to taste. Drink everyday to treat iron deficiency anemia. Grind black sesame seeds into a fine paste and mix it with honey or jaggery to form a nutritious spread. Consume this paste once or twice daily as a natural remedy. Cook with sesame seed oil or use it as a salad dressing to incorporate the nutritional benefits of black sesame seeds into your diet. Or simply eat a handful of raw or roasted black sesame seeds regularly as a snack or add them to salads, yogurt, or cereal.

12. Sugarcane + Amla + Pomegranate

Take about 100 ml of sugarcane juice add 1 tablespoon of amla juice, 1/2 cup of pomegranate juice. Add honey to taste. Drink everyday. If possible drink twice a day. Alternatively, consume whole sugarcane, amla, and pomegranate as part of your daily diet. You can eat these fruits individually or combine them in salads, smoothies, or fruit bowls to reap their nutritional benefits. Sugarcane juice is rich in iron and other essential nutrients, which can help increase hemoglobin levels and alleviate symptoms of anemia. Amla (Indian Gooseberry) is a potent source of vitamin C, which aids in the absorption of iron from other food sources. Additionally, amla contains antioxidants that can help improve overall blood health and support the body’s immune system. Pomegranate is another fruit rich in vitamin C and iron. Consuming pomegranate regularly can help increase iron absorption and improve blood circulation.

Preventive tips to stay away from Anemia

  • Drink everyday butter milk with a pinch of salt.
  • Try to include carrot, radish, beetroot, banana, jamun, raisin, turmeric, butter milk or curd in everyday diet.
  • Replace sugar with jaggery.
  • Eat high iron rich fruits such as persimmons, apricots, raisins, mulberries, dates, currants, prunes, tomatoes, pomegranate and watermelon.


Q. What is sickle cell anemia?
It is an inherited blood disorder that causes red blood cells to become sickle-shaped, rather than their normal disc shape. These sickle-shaped cells can block or clog blood vessels, leading to health problems such as anemia, severe pain, frequent infections, and stroke. People with the condition require regular monitoring and treatment to prevent complications. Treatment methods may include medications, blood transfusions, and stem cell transplants.

Q. What diet should an anemic patient have?
An anemic patient should focus on eating a diet that is rich in iron, folate, and Vitamin B12. This includes foods like red meat, poultry, fish, leafy greens, legumes, eggs, nuts, and fortified cereals. A diet high in Vitamin C is also beneficial, as Vitamin C helps with iron absorption. Additionally, an anemic patient should also stay well-hydrated and limit alcohol and caffeine intake.

Q. Does anemia affect blood pressure?
Yes, it can affect blood pressure. When a person has anemia, their body does not have enough red blood cells to carry oxygen around the body, leading to a decrease in oxygen levels in the organs and tissues. This can cause a decrease in blood pressure due to the reduced oxygen levels.

Q. Why is sickle cell anemia common in Africa?
Sickle cell anemia is common in Africa because it is caused by a mutation in the hemoglobin gene that is more common in people of African descent. The mutation is believed to have originated in Africa and spread among populations over many centuries. It is thought that the mutation originally provided some protection from malaria, which is more common in African countries, and so it was passed down through generations.

Q. What are recommendations for people with an iron deficiency?
  • Eat foods that are high in iron, such as lean red meat, poultry, fish, beans, lentils, dried fruits, dark leafy greens, and fortified cereals.
  • Take an iron supplement, as recommended by your doctor.
  • Increase your intake of vitamin C-rich foods, such as citrus fruits, broccoli, and peppers, to help your body absorb iron more efficiently.
  • Avoid drinking tea or coffee with meals, as these beverages can reduce iron absorption.
  • Avoid alcohol, as it can interfere with iron absorption.
  • Exercise regularly, as physical activity can help your body make better use of available iron.
  • Talk to your doctor about taking other supplements, such as folic acid, zinc, and copper, which can help treat iron deficiencies. 
Q. In what ways does anemia lead to leukemia?

Anemia does not directly lead to leukemia. However, it is possible for anemia to be a consequence of leukemia, as some types of leukemia can cause anemia due to a decrease in red blood cell production. Additionally, some treatments for leukemia can cause anemia, such as chemotherapy and radiation therapy.

Q. What is aplastic anaemia?

Aplastic anaemia is a rare, serious condition in which the body stops producing enough new blood cells. It occurs when the bone marrow, which produces new blood cells, is damaged or fails to work properly. Symptoms of aplastic anemia can include easy bruising, fatigue, and frequent infections. Treatment options can include medication, a blood transfusion, or a bone marrow transplant.

Q. What happens if you leave anemia untreated for too long?

If anemia is left untreated for too long, it can lead to serious complications such as heart failure, organ damage, and even death. Anemia can also weaken the immune system, making it harder for the body to fight off infections and other illnesses.

Q. Why is raktalpata or Khoon ki kami a common problem among Indian women?

Raktalpata is a common problem among Indian women due to several factors, including poor nutrition, limited access to health care, and the high prevalence of parasitic infections. Iron deficiency is the most common form of Raktalpata and is caused by a lack of iron in the diet, which is particularly common in rural areas of India. Women in India are also more likely to experience blood loss due to menstruation, childbirth and other reproductive health issues. Finally, parasitic infections, such as hookworm, are widespread among Indian women and can lead to raktalpata due to their effects on the body’s ability to absorb iron.

Q. Is there any way I can treat anemia without medicine?

Yes, there are several lifestyle changes that can help to treat anemia without medicine. These include eating a balanced diet rich in iron, folate, and vitamin B12, avoiding alcohol, getting regular exercise, and reducing stress. In addition, avoiding medications that can interfere with iron absorption, such as antacids, can also be helpful.

Q. What is the relationship between anemia and weight loss?

Anemia can cause weight loss because it reduces the amount of oxygen that is delivered to the body’s cells, making it harder for the body to produce energy. This can lead to fatigue and decreased appetite, both of which can cause weight loss. Additionally, some types of anemia can cause internal bleeding, which can lead to a loss of vital nutrients that can result in weight loss.

Q. What is the best vitamin to take for anemia?

The best vitamin to take for anemia is iron, either in the form of a supplement or from dietary sources. Vitamin B-12, folic acid, and copper may also be beneficial in treating anemia.

Q. Why does anemia cause shortness of breath?

Anemia occurs when there is an insufficient amount of healthy red blood cells in the body. Red blood cells contain hemoglobin, which carries oxygen to the body’s tissues. When the amount of red blood cells is low, there is not enough hemoglobin to deliver the oxygen needed for normal breathing, resulting in shortness of breath.

Q. What type of fruit helps with anemia?

Fruits that are high in iron and other minerals that help fight anemia include dark leafy greens, citrus fruits, pomegranates, apricots, prunes, raisins, figs, dates, apples, and bananas.

Q. How can I treat anemia in pregnancy?

The best way to treat anemia in pregnancy is to make sure you are getting enough iron in your diet. Good dietary sources of iron include red meat, poultry, fish, legumes, nuts, and leafy greens. You should also take a daily prenatal vitamin that contains iron. Additionally, your doctor may recommend taking an iron supplement. Eating foods high in vitamin C, such as oranges and strawberries, can help your body absorb iron more easily. If dietary changes and supplements do not improve your anemia, your doctor may suggest an intravenous iron infusion or a blood transfusion.

Q. Why is pernicious anemia developed in humans?

Pernicious anemia is an autoimmune disorder in which the body is unable to absorb vitamin B12, leading to a deficiency. It is caused by an autoimmune attack on the cells of the stomach that produce a protein called intrinsic factor, which is necessary for the absorption of vitamin B12 from food. Without enough intrinsic factor, vitamin B12 is not absorbed, leading to a deficiency.

Q. How is anemia diagnosed and treated?

It is diagnosed through a physical examination, a review of medical history, a blood test, and sometimes other tests. Treatments for anemia depend on the underlying cause, but may include iron supplements, folic acid supplements, vitamin B12 injections, dietary changes, red blood cell transfusions, or medications.

Q. Why is anemia related to constipation?

Anemia can cause constipation because it reduces the amount of oxygen that reaches the intestines. Without sufficient oxygen, the bowels cannot function properly and become sluggish. This can lead to constipation.

Q. Can anemia cause hair loss?

Yes, it can cause hair loss. Anemia is a condition in which there is a decreased number of red blood cells, which can cause a lack of oxygen and nutrients to the hair follicles, leading to hair loss.

Q. What is the best food for anemia?

The best foods are those that are rich in iron, folate, and vitamin B12. Good sources of iron include lean red meat, poultry, fish, legumes, nuts, seeds, and fortified cereals. Folate can be found in leafy green vegetables, legumes, and fortified cereals. Vitamin B12 can be found in animal products such as eggs, dairy, and seafood.

Q. Is a vegan diet good for people that have anemia?

A vegan diet can lead to anemia if a person is not careful to get all the essential nutrients needed for a healthy diet. Vegans need to make sure to get enough iron and B12 from fortified foods or supplements. They should also make sure to get enough zinc, copper, and vitamin C from foods like legumes, nuts, seeds, and fortified cereals. Additionally, vegans should ensure they are eating enough calories to support their body’s needs.

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