Anaemia and iron: the basics
Anaemia means your blood has too little haemoglobin to carry oxygen, which can make you tired, breathless, pale and dizzy. Iron deficiency is the most common cause. The WHO defines anaemia as haemoglobin below 12 g/dL in non-pregnant women, 11 g/dL in pregnancy and 13 g/dL in men. In India, the National Family Health Survey (NFHS-5, 2019–21) found that 57% of women aged 15–49 were anaemic.
The generator above fills your week with iron-rich dishes and adds a vitamin C food at lunch and dinner, because vitamin C can greatly increase how much plant (non-haem) iron you absorb.
How much iron do you need?
| Group |
Iron per day (US RDA) |
| Women 19–50 |
18 mg |
| Pregnant women |
27 mg |
| Breastfeeding women |
9 mg |
| Men and women 51+ |
8 mg |
Indian guidelines (ICMR-NIN) use slightly different figures. If you are already anaemic, food alone usually cannot fix it quickly — iron tablets or other treatment from your doctor are needed.
Best iron-rich foods
- Haem iron (best absorbed): chicken, fish, mutton, liver (not in pregnancy), eggs
- Plant iron: spinach (palak), methi, bajra, ragi, rajma, chana, chole, soybean, tofu, poha, dates, jaggery (in moderation), pumpkin and sesame seeds
- Vitamin C partners: lemon, amla, guava, orange, tomato, capsicum
What blocks iron?
- Tea and coffee with meals (tannins)
- Calcium supplements or large amounts of milk at the same meal
- Very high-bran foods at every meal
Pregnant? See the pregnancy diet plan — needs rise to 27 mg a day and most women need an iron-folic acid tablet.
Frequently asked questions
How can I increase haemoglobin fast?
Take the iron tablets your doctor prescribes, eat iron-rich foods with vitamin C at every meal, and avoid tea and coffee around meals. Haemoglobin usually starts rising within 2–4 weeks of treatment.
Which fruit is best for anaemia?
Fruits are low in iron but rich in vitamin C, which helps you absorb iron from other foods — amla, guava and oranges are excellent with meals.
Is beetroot or pomegranate good for anaemia?
They are healthy, but they are not especially high in iron. Leafy greens, dal, chana, meat and eggs contribute much more.
Can a vegetarian get enough iron?
Yes, with planning: eat dal, beans, leafy greens and millets daily, add vitamin C to every meal and cook in iron pans. Vegetarians may need about 1.8 times more iron because plant iron is absorbed less well.
Sources: WHO: Anaemia fact sheet · NIH: Iron fact sheet · NFHS-5 India 2019–21 (DHS Program)
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
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