With 57% women in India suffering from Anemia, we should all add iron to our diet. Iron is important in making red blood cells which carry oxygen around the body. If you fall short of it, you might feel tired and lethargic. Keep your blood, energy, and brain on top priority by making iron the VIP of your diet. Our top tip? Pair it with vitamin C-rich foods for a power boost.

How much Iron do we need?

First, let’s find out how much iron we should be consuming on a daily basis!

According to the Indian Council of Medical Research, this is how much Iron we should be aiming to get from our daily diet.

For Indians, the recommended dietary allowances for iron computed are: adult men 28 mg/d, adult women 30 mg/d, pregnant women 38 mg/d, lactating women 30 mg/d, boys aged 13-15 yr 41 mg/d, girls 13-15 yr 28 mg/d, and children 7-9 yr 26 mg/d10.

  1. Men over 18: 28 mg a day 
  2. Women over 18: 30 mg a day
  3. Lactating women: 30 mg a day
  4. Boys aged 13-15: 41 mg a day
  5. Girls aged 13-15: 28 mg a day
  6. Children aged 7-9: 26 mg a day

Having said that, eating too much Iron can lead to an iron overload and feelings of nausea or discomfort so don’t go overboard or force yourself to consume too much.

Having said that, eating too much Iron can lead to an iron overload and feelings of nausea or discomfort so don’t go overboard or force yourself to consume too much.

Why do we need Iron?

Iron, a must-have nutrient, is vital for producing hemoglobin. There are two iron types in your diet: heme (from animal products) and non-heme (from plant-based foods). While the body easily absorbs heme iron, loading up on non-heme iron from plants can be just as beneficial.

What are some sources of Iron?

 India’s got a whole bunch of tasty foods full of iron. Especially in traditional recipes – they’re like iron superheroes fighting anemia! If you’re dealing with it or just want to stay healthy, try cooking and munching on more of these yummy Indian dishes. Your taste buds and health will thank you!

Curious to know which Desi dishes help prevent and cure anemia? Well, here’s the scoop – a whole list coming your way!

Poha With Peanuts

Poha (puffed rice) with peanuts makes for an excellent anemia-fighting duo. Poha and peanuts both contribute iron, crucial for haemoglobin production. The vitamin C present in poha’s common accompaniments, like lemon, enhances iron absorption from plant-based sources such as peanuts. Additionally, peanuts provide a protein boost, creating a well-rounded and nutritious meal. Incorporating this delightful combination into your diet not only satisfies your taste buds but also supports your body in the battle against anemia.


Palak Paneer

Palak Paneer is another fantastic choice to combat anemia. Spinach (palak) is a leafy green loaded with iron and vitamin C, aiding iron absorption. Paneer, a rich source of protein and vitamin B12, complements the nutrient profile. The combination of these ingredients creates a delicious and nutritious dish that not only satisfies the taste buds but also provides essential nutrients for preventing and addressing anemia. Including Palak Paneer in your regular meals adds a flavorful punch to your diet while promoting overall health.

Sarson Ka Saag

Sarson ka Saag is a powerhouse of nutrition, particularly beneficial in the fight against anemia. This Punjabi dish features mustard greens (sarson) and other leafy greens, packed with iron, folic acid, and vitamin C. The combination of these nutrients supports hemoglobin production and enhances iron absorption. Additionally, Sarson ka Saag is a source of essential vitamins and minerals, contributing to overall well-being. Including this flavorful dish in your diet not only adds a traditional touch but also provides a wholesome boost to your iron intake, making it a valuable addition to combat anemia.

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Mushroom Sabzi

Enjoying the goodness of humble Mushroom Sabzi? Well, here’s the scoop – it’s a smart move, especially if you’re dealing with iron deficiency anemia. Why? Because a mere 100 grams of mushrooms packs a punch with 8.8mg of iron and 5.6mcg of vitamin B12. Consider adding more mushroom dishes to your repertoire for not only a boost in hemoglobin but also for the various health benefits this magical ingredient brings to the table. Time to make mushrooms your new kitchen favorite!

Aloo Matar

Aloo Matar, a classic Indian dish with potatoes (aloo) and peas (matar), can be a nutritious addition to your diet, although it’s not particularly rich in iron. Potatoes provide carbohydrates, while peas contribute some protein and fiber. While not a direct source of iron, incorporating Aloo Matar into a well-rounded diet that includes other iron-rich foods can contribute to overall nutritional balance. To enhance the iron content, consider pairing Aloo Matar with other dishes that are high in iron or vitamin C.


Rajma Masala

Rajma Masala, a popular North Indian dish featuring kidney beans, is a nutritious choice to combat anemia. Kidney beans are rich in iron and protein, supporting hemoglobin production. Make sure you include tomatoes, providing vitamin C to enhance iron absorption. Additionally, the combination of beans and rice in Rajma Masala forms a complete protein, offering a well-rounded and satisfying meal.

Keema Kaleji

Keema Kaleji, a dish featuring minced meat (keema) and liver (kaleji), offers a good dose of iron and other essential nutrients. The liver is a rich source of heme iron, which is easily absorbed by the body. This makes Keema Kaleji a valuable choice to combat anemia. Additionally, the dish provides protein and other vitamins, contributing to overall nutritional well-being. Including Keema Kaleji in your diet can add variety and flavor while supplying important nutrients, making it a beneficial option in the fight against anemia.