Feeling constantly tired and drained? You might be dealing with anemia, often caused by low iron levels. But don't worry! With specific iron-rich foods, you can boost your energy and feel revitalised. Read more to discover the best anemia-fighting foods for your health!

If you are constantly feeling weak, tired and short of breath, you may have anemia, a common condition that mainly occurs when iron levels in your body are low due to insufficient dietary consumption. To combat this, an increased intake of certain foods rich in iron is required within a healthy, balanced diet. Read on to discover how to best manage your nutritional needs by incorporating the best iron rich food for anemia

Veg & Non-Veg Food Sources Loaded with Iron

Listed below are some nutritious non-vegetarian foods you can use to create an iron rich diet for anemia.

Non Vegetarian Sources
Meats Chicken, lamb, liver, pork
Eggs Any
Seafood Crabs, clams, shrimp, sardines

Iron intake is particularly important for non-vegetarians, who do not get this essential mineral from meats. Here are a few options for vegetarians and vegans for an iron rich diet for anemia:

Vegetarian Sources
Cereals and millets Oats, whole-wheat bread; ragi, bajra
Pulses and dals Kidney beans, soybeans; green, yellow and red lentils
Vegetables Peas, string beans, spinach,amaranth, cabbage, sweet potatoe
Fruits Watermelons, strawberries, and pomegranates
Dried fruits, seeds & nuts Raisins, figs, dates, prunes, apricots, pumpkin, sesame, flax seeds; Cashews, almonds and pistachios

There are also various foods that may not contain iron but are loaded with vitamin C, which helps enhance the availability of iron. These foods include:

Vegetables Peas, string beans, spinach,amaranth, cabbage, sweet potatoe
Citrus Fruits Orange, Tangerine, Sweet Lime, Grapefruit

It’s important to note that when you include a mix of meat, seafood, and vitamin C in your meals, your body can absorb around 14% to 18% of the iron. On the other hand, if you follow a vegetarian diet, the bioavailability drops to about 5% to 12%. Even when it comes to consuming iron rich food for anemia, bioavailability is crucial because it determines how much iron is actually absorbed and used by your body for its normal functions.

Apart from the mentioned iron-rich food for anemia, certain foods can also inhibit iron absorption and should be avoided such as:

  • Coffee
  • Milk
  • Tannin-containing foods like wine and tea
  • Phytic acid-containing foods like rice and maize

Veg & Non-Veg Diet Plan for Anemia

Here are a few vegetarian iron rich recipes for anemia management that you can easily prepare to make sure you get plenty of iron, as well as other vitamins and nutrients:

Meal Recipe Benefits

Green peas poha

Oats bean bowl

Multigrain vegetable idli

Orange iced tea

These dishes made with healthy veggies or millet flour are a good source of iron, and this tasty meal is a great way to start the day.

Orange iced tea is refreshing and loaded with vitamin C

Mid-morning snack

Ragi dhokla

Bajra vada

These millet-based snacks offer a delectable and nutritious option for snacking.

Palak Curry

Moong dal

Amaranth coconut curry

Ajwain millet roti

Vegetable ragi uttapam

Palak (spinach), amaranth, millet and dal are some of the best dietary sources of iron, and make for a hearty meal.

Vegetable sandwich

Oats chaat

These snacks are packed with vitamin C rich corn and iron-rich veggies, providing a nutritious and tasty snack option.

Rajma curry

Oats roti with curd

Palak paratha

Cabbage bhaji

These delicious, iron-rich meals are extremely comforting and nutritious at the end of a long day.

You can also have a glass of nutritious milk before bed time with these iron-rich foods.

Listed below are some non-veg recipes using iron rich food for anemia management:

Meal Recipe Benefits

Cheese egg omelette

Grill chicken sandwich

Oats egg omelette

Chicken and vegetable wrap

Eggs, oats and chicken are full of protein, making them a great iron rich food for anemia and a great way to start the day
Mid-morning snack

Chicken and vegetable roll

Mutton kheema samosa

These nutritious snacks loaded with protein and iron are guaranteed to provide a much-needed energy boost during the mid-morning.

Mutton masala curry

Grilled chicken

Chicken salad

Mutton korma

Meats like mutton and chicken are full of iron, protein and vitamins

Tuna Sandwich

Paneer bhurji

This easy-to-make iron rich food for anemia is tasty, and packed with essential nutrients.

Chicken tikka frankie

Chicken kadai

Shahi mutton

Lemon chicken

These nutrient-rich dishes are easy to make and the best way to end a hectic day

These tasty iron rich recipes for anemia management are a great way to make sure you have enough iron and stay charged through the day.


By fueling your body with iron, you can replenish your body and support the production of healthy red blood cells. To meet your nutritional needs, it's important to have an iron rich diet for anemia - So fill your plate with some of the best dietary sources of iron, like green leafy vegetables, beans, meat, nuts, seafood, and fruits. Boost absorption by pairing iron rich food for anemia with vitamin C sources. But before making any dietary changes, be sure to consult with your healthcare professional who will provide you with a customised meal plan that suits your individual needs.