Be a chef –prepare recipes at home to fight anemia

Be a chef –prepare recipes at home to fight anemia

BeetRoot Juice

Beet root Juice


  • medium-sized beetroots
  • carrots
  • 1/2 lemon


  • Wash and cut the beetroots, carrots and lemon. Run them through your Juicer.
  • Drink this before breakfast to give you an Iron boost all day long
Palak Raita

Palak Raita


  • ½ cup blanched and finely chopped spinach (palak)
  • 1 ½ cups thick fresh curds (dahi), whisked salt to taste
  • ½ tsp finely chopped green chillies
  • 2 pinches sugar
  • Freshly ground black pepper (kalimirch) to taste


  • Combine the curds, salt, green chillies, sugar, black pepper powder and blanched spinach and mix well
  • Refrigerate for 30 minutes and serve chilled.
Coco Peanut Soup

COCO Peanut soup


  • 1 ½ cups coconut milk
  • ½ cup coarsely powdered peanuts
  • 2 tbsp besan (bengal gram flour)
  • 2 tbsp oil
  • 1 tsp cumin seeds (jeera)
  • 2 tsp finely chopped green chillies
  • ¼ cup finely chopped cucumber
  • ¼ cup finely chopped tomatoes
  • 2 tbsp finely chopped coriander (dhania)
  • Salt to taste


  • Combine the coconut milk and besan in a bowl, whisk well till no lumps remain and keep aside
  • Heat the oil in a deep pan and add the cumin seeds
  • When the seeds crackle, add the green chillies and saute on a medium flame for a few seconds
  • Add the coconut milk-besan mixture, mix well and cook on a medium flame for 3 to 4 minutes while stirring continuously
  • Add the cucumber, tomatoes, peanuts, salt and 1/2 cup of water, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  • Add the coriander and mix well
Egg White Omelette

Egg White Omelette


  • ¼ small tomato, chopped
  • 1 tsp. olive oil
  • large egg whites
  • ½ small onion, chopped
  • salt, pepper as per taste
  • 2 cup Spinach


  • In a pan, heat the oil over medium heat
  • Add the onions, tomatoes and spinach
  • Stir and cook for about 3 to 5 minutes. Add a pinch of salt. Transfer the spinach mixture to a bowl. Cover and keep aside.
  • In a medium bowl, whisk the egg whites until frothy and add a pinch salt and pepper.
  • In an omelette pan add egg whites, swirling to evenly cover the bottom of the pan
  • Cook until set, about 1 1/2 to 2 minutes
  • Spoon the spinach mixture onto half of the omelette, fold over, and slide onto a serving plate.
Coconut Curry Chicken

Coconut curry chicken


  • 12 tsp. almond oil
  • 1 tbsp. ginger, grated
  • 275 gms spinach
  • 1/2 tsp. freshly ground black pepper
  • 1 small onion, chopped
  • 50-220 gms, breast, cut into 1” strips
  • 1/2 tsp. salt
  • 2 cups chicken broth
  • 3/4 cups coconut milk
  • tbsp. garlic, chopped
  • 2 tbsp. curry powder
  • 1 tsp. ground cumin
  • 2 tbsp. tomato paste
  • 2 tbsp. fresh coriander, chopped


  • Heat oil in large pot over medium heat. Add onion and saute until golden, about 5 in minutes
  • Add garlic, curry powder, cumin and ginger. Saute just until fragrant. Add tomato paste. Stir to combine.
  • Slowly whisk in broth, increase heat to heat and bring to a boil. Reduce heat to low and simmer 20 minutes, stirring occasionally, until sauce thickens slightly
  • Add chicken to pot, and simmer 10 to 15 minutes, until chicken is just cooked through
  • Whisk in coconut milk and return to a simmer to heat
  • Turn off heat and stir in spinach until it starts to wilt
  • Season with salt and pepper and sprinkle with coriander before serving
Best diet plan for Anemia

Best diet plan for Anemia

Anemia is defined as a decrease in the oxygen-carrying capacity of blood. The condition is mainly caused by blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells.

There are many types of anemia. The most common type is iron-deficiency anemia.

Red blood cells contain a protein called haemoglobin. Haemoglobin contains iron. Without sufficient iron, your body can’t make the haemoglobin it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body.

A lack of folate and vitamin B-12 may also impact your body’s ability to make red blood cells. If your body can’t process B-12 properly, you may develop pernicious anemia.

A diet rich in iron, protein, and vitamin C like the plan below is important if you have anemia. Be sure to talk to your healthcare provider about supplements as well.

Learn how to prepare recipes at home to fight anemia and be a Chef.

Anemia & Pregnancy

Anemia & Pregnancy

In pregnancy, your body goes through significant changes. The amount of blood (plasma) volume in your body increases by about 40-50 percent (22) which increases the supply of iron and vitamins that the body needs to make hemoglobin. Hemoglobin is the protein in red blood cells that carries oxygen to all the cells in your body.(23)

Many women lack a sufficient amount of iron needed for the second and third trimesters. When your body needs more iron than it has available, you can become anemic. Anemia is defined as a decrease in the oxygen-carrying capacity of blood. (23)

Mild anemia is normal during pregnancy due to an increase in blood volume. More severe anemia, however, can put your baby at higher risk for anemia later in infancy. In addition, if you are significantly anemic during your first two trimesters, you are at greater risk for having a pre-term delivery or low-birth-weight baby. Being anemic also burdens the mother by increasing the risk of blood loss during labor. (23)

Am I at Risk?

  • You are at higher risk for becoming anemic during your pregnancy if you:(23)
  • Have two pregnancies close together?
  • Are pregnant with more than one child
  • Are vomiting frequently due to morning sickness?
  • Do not consume enough iron
  • Have a heavy pre-pregnancy menstrual flow
  • Passage of worms

Many of the symptoms of anemia during pregnancy are also symptoms you may experience even if you are not anemic; these include:

  • Feeling tired or weak
  • Progressive paleness of the skin
  • Rapid heartbeat
  • Shortness of breath
  • Trouble concentrating
  • Passage of worms
  • Dizziness or light headedness

Doctors typically perform several tests to check the number of red blood cells in your blood and the amount of haemoglobin in your blood. These are indicators of whether you are at risk of becoming anemic.

Haemoglobin levels to diagnose anemia (g/dl) (4)

Hemoglobin levels to diagnose anemia (g/dl)

Is Pregnancy-Related Anemia Preventable?

Good nutrition is the best way to prevent anemia if you are pregnant or trying to become pregnant. Eating foods high in iron content (such as dark green leafy vegetables, red meat, fortified cereals, eggs, and peanuts) can help ensure that you maintain the supply of iron your body needs to function properly. Your obstetrician will also prescribe supplements to ensure that you have enough iron and folic acid. Anemia during pregnancy can be treated by oral or injectable irons according to your Hb level.

Ask your doctor

About your risk for anemia and make sure you are tested at your first prenatal visit. You also may want to get tested four to six weeks after delivery.

Are you at risk?

Are you at risk?

Hemoglobin levels to diagnose anemia (g/dl)


Children with poor nutrition who showing signs of eating low nutritive substances like clay, soil or paper is an important sign that they have iron-deficiency anemia.

Iron deficiency anemia can cause growth retardation, impaired cognition & increased susceptibility to infections.


Adolescent girls often experience heavy & prolong periods which increases the risk of anemia.

It can lead to impaired physical & mental development, & poor educational performance.


Pregnancy is a time of increased iron demand as more iron is needed to supply for increasing maternal red blood cells as well as for growing baby.

It negatively affects the health of both mother & baby.
Maternal complications: Excess blood loss during childbirth, premature labor,
Fetal complications: Restricted growth, low birth weight, physical and mental developmental delay.


Many women in their 40’s experience irregular, heavier and prolonged periods. Most often, these bleeding abnormalities are associated with uterine fibroids, hormonal imbalance or certain cancers.

Anemia in such women leads to fatigue, decreased work capacity and increased risk of infections.


Young adult women may suffer from heavy bleeding due intrauterine contraceptive devices.

It can lead to decreased productivity, fatigue, poor physical capacity and work performance