Foods for Anaemia | Including Iron Rich Foods, Folic Acid & Vitamin B12

Be it any condition, a healthy diet is a road to fast recovery. Watch this video for some quick and easy recipes to help you recover from Anaemia!



Anaemia is a blood disorder characterized by a reduced red blood cell count, which makes it difficult for the blood to carry oxygen to brain and other parts of the body.


Symptoms to look for:

• Fatigue
• Dizziness
• Pale skin
• Shortness of breath
• Headaches



• Deficiency of iron, vitamin B12 & folic acid
• Loss of excessive blood due to menstrual bleeding,wounds and peptic ulcers


Food groups to consume in anaemia:

1. Iron rich foods: To replenish iron in the body

Foods to consume: Oysters, beans, pulses, spinach, broccoli, kale , figs, apricots and garden cress seeds; Whole grains & cereals such as rice, oatmeal and millets

2. Vitamin C: Helps in absorption of iron

Foods to consume: Red & green peppers, guavas, kiwi fruits, papaya, oranges and strawberries

3. Vitamin B12: Produces Red Blood Cells

Foods to consume: salmon, sardines, mackerel, red meat, soy products, low fat milk, cheese and eggs

4. Folic acid: Production of red blood cells

Foods to consume: Avocados, Brussels sprouts, asparagus, okra, cauliflower, squash and carrots


Recipes based on the above food groups:

Recipe 1: Porridge

1. Put ½ tsp ghee (clarified butter) in a pan
2. Add 2 tsp garden cress seeds in this
3. Roast these for about 10-15 seconds
4. Now, add ½ cup water to this
5. Let it cook for 5-7 minutes. Keep stirring
6. Finally, add 1 cup of milk.
7. Add 1 tsp of crushed jaggery to this
8. Stir this & allow it to cook for another 5 minutes
9. Once done, remove in a serving bowl
10. Garnish it with crushed almonds & cashew nuts

Recipe 2: Chicken stuffed eggs

1. Add 1 cup boiled & shredded chicken in a food processor
2. Add salt and pepper to it
3. Now pulse it twice in order to finely mince it
4. Leave it as is for a while
5. Add 1 tbsp mayonnaise in a bowl
6. Add 2 tsp finely chopped onion in this
7. Also add 1 tsp coriander leaves
8. Then add 1 tsp lemon juice
9. Mix all these ingredients well
10. Now, remove the minced chicken and add it to this mixture
11. Next, take 2 hard-boiled eggs
12. Cut them in half and remove their yolks
13. Using a spoon, fill the egg whites with the prepared chicken
14. We are going to seal this using some toothpicks



• Avoid tea & coffee
• Avoid consuming excess fibre in diet


The above recipes have been developed in consultation with a nutritionist. However, these are not intended as a substitute for the medical advice of a trained health professional. All matters regarding your health require medical supervision. Consult your physician before adopting the suggestions in this video, as well as about any condition that may require diagnosis or medical attention.

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