Anaemia occurs when the body doesn’t have enough red blood cells (RBCs) or when haemoglobin levels drop below normal. Iron deficiency is the most common cause because iron is essential for haemoglobin production.
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Who Is Considered Anaemic? (WHO Guidelines)
According to the World Health Organisation (WHO), anaemia is diagnosed when haemoglobin levels fall below:
- Children <5 years: Hb < 11 g/dL
- Children 5–11 years: Hb < 11.5 g/dL
- Children 12–14 years: Hb < 12 g/dL
- Women (non-pregnant): Hb < 12 g/dL
- Pregnant women: Hb < 11 g/dL
- Men (15+ years): Hb < 13 g/dL
Vegetarians and vegans have a higher risk because plant-based foods contain non-heme iron, which is absorbed less efficiently.
Common Symptoms of Anaemia
- Constant tiredness
- Weakness or lethargy
- Pale or dull-looking eyes
- Dizziness
- Poor concentration
- Shortness of breath
- Brittle nails or hair fall
- Cold hands and feet
- Palpitations
- Tingling or numbness
- Restless legs
Common Causes of Iron-Deficiency Anaemia
- Heavy menstrual bleeding
- Blood loss from injury or childbirth
- Poor dietary intake of iron
- Poor absorption due to gut issues
- Lack of folate or vitamin B12
- Low stomach acid
- Intestinal worms
- Chronic illnesses
Natural Foods That Support Healthy Iron Levels
If haemoglobin is very low, consult a doctor first. Diet alone may not be enough in moderate to severe anaemia.
1. Beetroot
Beetroot contains folate, vitamin C, fibre, and antioxidants. These nutrients help support healthy blood formation.
Ways to include: juices, salads, soups, and lightly cooked dishes.
2. Spinach
Spinach is rich in iron, folate, vitamin C, vitamin A, and minerals. Cooked spinach is better absorbed than raw.
3. Black Sesame Seeds
Black sesame seeds contain iron and healthy fats.
Use in: smoothies, porridge, laddoos, salads.
4. Raisins / Munakka
Raisins provide iron, copper, and antioxidants. They may help support RBC production.
Eat 5–7 soaked raisins daily.
5. Dates
Dates contain iron and vitamin C, which help improve iron absorption. Having 2–4 dates daily may support energy levels.
6. Fenugreek Leaves
Fenugreek leaves (methi) contain iron and folate—both contribute to healthy haemoglobin levels.
7. Honey & Jaggery
Honey and jaggery contain trace minerals that may support haemoglobin formation when taken in moderation.
8. Seafood and Red Meat (for Non-Vegetarians)
Seafood and red meat provide heme iron, which is absorbed better than plant iron. Options include tuna, salmon, sardines, mutton, and oysters.
9. Vitamin C-Rich Foods
Vitamin C helps improve iron absorption.
Include: amla, citrus fruits, kiwi, tomatoes, bell peppers, and cauliflower.
10. Cast-Iron Cookware
Cooking in cast-iron utensils can naturally increase the iron content of food.
Other Helpful Foods
- Pomegranate
- Strawberries
- Bananas
- Pistachios
- Soybean
- Lettuce
- Carrots
- Plums
Useful Tips to Improve Iron Absorption
- Avoid tea/coffee one hour before and after meals
- Reduce junk and processed foods
- Drink enough water
- Spend 15–20 minutes in morning sunlight
- Practice deep breathing daily
- Combine iron foods with vitamin C foods
Disclaimer
This article provides general wellness information and should not be used as a substitute for a medical diagnosis or treatment. Always consult a qualified healthcare professional for a proper evaluation.
Frequently Asked Questions (FAQs)
1. What is the fastest way to increase iron levels?
The fastest way is to eat iron-rich foods daily (such as spinach, lentils, jaggery, dates, and beetroot) along with vitamin C sources to improve absorption. In severe anaemia, doctors may prescribe iron supplements.
2. Which foods are highest in iron?
Top iron-rich foods include spinach, jaggery, dates, raisins, lentils, beans, chickpeas, pumpkin seeds, eggs, meat, and fish.
3. What are the common symptoms of iron deficiency anaemia?
Symptoms include fatigue, weakness, pale skin, dizziness, shortness of breath, hair fall, and cold hands and feet.
4. Can I improve anaemia naturally at home?
Yes. Mild anaemia can be improved through an iron-rich diet, vitamin C intake, proper meal combinations, and avoiding tea and coffee with meals.
5. Which drinks help increase haemoglobin?
Beetroot-carrot juice, amla juice, spinach smoothie, and lemon water with jaggery are effective natural drinks to boost haemoglobin.
6. What should I avoid eating if I have anaemia?
Avoid tea, coffee, excessive dairy, packaged junk food, and fizzy drinks with meals as they reduce iron absorption.
7. How long does it take to correct an iron deficiency?
Mild iron deficiency can improve in 4–6 weeks. Severe anaemia may require 2–3 months or more, along with supplements.
8. Can women have anaemia due to heavy periods?
Yes. Heavy menstruation is one of the most common causes of iron deficiency anaemia in women.
9. Is it safe to take iron supplements without consulting a doctor?
No. Iron supplements should only be taken after testing and medical advice. Excess iron can be harmful.
10. How can I improve iron absorption naturally?
Take vitamin C with meals, avoid tea/coffee around meals, include healthy fats, and cook in an iron kadhai to naturally improve iron absorption.
References:
- World Health Organisation. “Haemoglobin concentrations for the diagnosis of anaemia and assessment of severity.” WHO, 2011.
- Centres for Disease Control and Prevention (CDC). “Iron Deficiency Anaemia: Symptoms, Causes, and Risk Factors.”
- National Institutes of Health (NIH). Office of Dietary Supplements. “Iron – Fact Sheet for Consumers.”
- Harvard T.H. Chan School of Public Health. “Iron: An Essential Nutrient.”
- National Health Service (NHS), UK. “Anaemia (Iron Deficiency Anaemia): Symptoms, Causes, Diagnosis, and Treatment.”
- Academy of Nutrition and Dietetics. “Improving Iron Absorption in the Diet.”
- Food and Agriculture Organisation (FAO). “Nutrition and Iron Deficiency.”
- Indian Council of Medical Research (ICMR). “Dietary Guidelines for Indians – Iron Requirements and Deficiency.”
- Mayo Clinic. “Iron Deficiency Anaemia – Symptoms and Causes.”
- Cleveland Clinic. “Iron-Rich Foods: Benefits, Sources, and Absorption Tips.”