1. Beetroot-Apple Juice for Anemia
Apple is rich in iron along with many other health friendly components. On the other hand, beet is high on folic acid as well as fiber and potassium. Its most nutrient rich part is just under its peel. So, if you plan to have beets, you may cook it in a microwave oven or just roast it on gas stove with its peel still on it. After it gets cooked, peel the beet and have it. While you can always have an apple or two in a day, when you mix with beet with apple, your chances of fighting off anemia doubles up.
- Apple juice- 1 cup
- Beetroot juice- 1 cup
- Honey- 1-2 tsp
- Mix apple juice with beetroot juice.
- Add honey to this and stir well to mix it in the juice.
- Have this juice twice a day.
2. Sesame Seeds for Anemia
Sesame seeds are yet another ingredient that may excellently work to treat anemia. Especially the black sesame seeds are a rich source of iron. There are more than one way to have sesame seeds for anemia.
1st way to have sesame seeds for anemia
• Sesame seeds- 1 tsp
• Honey- 1 tbsp
• Water- to soak sesame seeds
- Soak sesame seeds in water for two hours
- Then strain and crush the seeds to get a paste.
- Add honey to this sesame seeds paste and mix well.
- Have this honey-sesame paste twice a day.
2nd way to have sesame seeds for anemia
- Black sesame seeds- 1 tsp
- Milk- 1 cup
- Honey- 1-2 tsp (or jaggery)
- Warm water- to soak sesame seeds
- Soak sesame seeds in warm water for 2 hours.
- Grind it to get paste.
- Strain to get its emulsion.
- Mix it with a cup of milk.
- Add honey or jaggery and mix well.
- Have this sesame flavored milk daily.
3. Blackstrap Molasses for Anemia
This is the folk remedy to fight with anemia. Blackstrap molasses not only contain high levels of iron but also folate which is a natural source of folic acid. There are many B vitamins too in molasses. With all these components, molasses can increase red blood cell production efficiently. What is important is that even people suffering from diabetes can have this due to its low glycemic index. While you can always cover your waffles, pancakes or any other food with molasses, here is a fine home remedy to follow everyday.
- Blackstrap molasses- 2 tsp
- Apple cider vinegar- 2 tsp
- Water- 1 cup
- Mix molasses with apple cider vinegar.
- Add water to this and mix well.
- Have this once daily.
4. Spinach for Anemia
Just half cup of spinach daily is what you need to cure your anemia. This dark green leafy vegetable is high on Vitamins A, B9, E and C, iron, fiber, calcium and beta carotene. Just half a cup of boiled spinach has 3.2 mg of iron which is about 20% of daily iron requirement for a woman! So, include spinach in your daily diet. However, never forget to boil spinach,even if for a minute because spinach also has oxalic acid in it which interferes with the absorption of iron by body. Boiling the leaves can reduce its oxalic acid levels.
Ways to include spinach in daily diet for anemia
- Include spinach in your daily plate of green vegetables salad. If you already have it, you might like to increase it’s quantity. Other vegetables in your salad may include celery, broccoli, kale, watercress etc.
- Boil half a cup of spinach in a cup of water to make a soup. Add your favorite seasoning to make it tasty. Have this soup twice a day.
- Add two teaspoons of honey to a glass of spinach leaves juice. Drink this juice everyday, at least for 40 days.
5. Tomatoes to Cure Anemia
Just having more iron is not sufficient. You should be able to absorb that iron too. For this, among other foods, you can have tomatoes for best results. Tomatoes are rich sources of Vitamin C and lycopene. Vitamin C is needed by your body to absorb iron.
Ways to have tomatoes for anemia
- Eat 1-2 raw tomatoes everyday. You can include them in your salad, sandwiches etc. or just eat them separately.
- Drink a glass of tomato juice everyday.
- Add tomatoes while making your dishes.
6. Pomegranate for Anemia
Pomegranate can be called a super fruit because it has too many beneficial components within it. It has protein, carbohydrate, fat, fiber and sugars too. More importantly, it has iron and calcium. It is enriched as well as minerals like potassium and copper other than a host of vitamins. It excellently increases hemoglobin in your blood and supports healthy blood flow. You will feel lesser exhaustion, dizziness, weakness that are typical symptoms of anemia.
Ways to have pomegranate for anemia
- Have a medium sized pomegranate (about 200 g) every morning on an empty stomach.
- Have a glass of pomegranate juice everyday with your breakfast.
7. Parsley for Anemia
Parsley, also known as rock celery, is perhaps the most popular culinary herb used worldwide. Apart from various other beneficial components, parsley is very high on iron and folic acid. A 100 g of parsley contains 5.5 mg of iron which means half a cup of fresh parsley or 1 tablespoon of this dried herb can meet 10% of your body’s daily requirement of iron! Not only this, its vitamin C helps your body to absorb iron well.
Ways to have parsley for anemia
- Use parsley in your sandwiches and salads.
- Toss some fresh or dried parsley in your soups, gravies, stews and even sauces.
- When preparing a juice, add some parsley, say about 1-2 tbsp with it.
- Make tea using parsley. Pour hot water over parsley leaves, steep for a couple of minutes, if required add a tsp of honey and have this herbal tea twice or thrice a day.
8. Dates Remedy for Anemia
Delicious palm tree fruits, dates, are a rich source of iron. Per 100 g of dates contain 0.90 mg of iron. Therefore it makes a good remedy for anemia as it helps increase hemoglobin in your blood. Dates are also rich in such minerals as calcium, manganese, copper, and magnesium. Copper particularly is required for the production of red blood cells. So have dates daily to treat your anemia.
Ways to have dates for anemia
- Soak 2 dry dates in a cup of milk overnight. Eat the dates in the morning on an empty stomach. Do not discard the milk, drink this as well.
- If you do not want to soak dates, have a handful of them on an empty stomach in the morning after which drink a cup of milk to remain energetic throughout the day.
- You may also soak 1-2 dates in a cup of warm water for 2-3 hours. Drink this water once it cools down. This is specially good for people who are lactose intolerant and cannot have milk or milk products.
9. Eating Liver for Anemia
The iron that we get from animals is called heme iron. Our body absorbs this dietary iron better than the non heme iron which we get from plant based foods. It can absorb anywhere between 15-35% of the heme iron and that is a good number. Organ meat like liver, is a powerhouse of iron which is the most important nutrient that your body needs when suffering from anemia. Organ meats are much higher in nutrients than the muscle meats. Liver can provide you anywhere between 16 to 85 percent of your daily iron requirement depending upon what liver you are eating- calf, pork or chicken. Liver of chicken is one of the best sources of iron. Raw chicken liver has 9 mg iron while beef liver contains about 5 mg of iron. Liver is also a very good source of B vitamins, especially B12 as well as copper, phosphorus and zinc. However, it is also important to eat organ meats of those animals which are raised on fresh pastures and are not treated with hormones, antibiotics and commercial feed. So, if you eat non vegetarian foods, you should include eating liver to increase iron content in your blood and to get rid of anemia. However, if you survive on vegetarian foods only, there are many more options like legumes which we discuss next.
10. Wholegrains, Legumes, Nuts for Anemia
As you now know, your body can get two types of dietary iron- heme and nonheme- from two sources namely animals and plant based foods. Heme iron is found in animals, particularly red meat, fish and poultry. Nonheme iron can be found in both animals as well as plant based foods. Vegetarian sources of nonheme iron are vegetables, grains, lentils and beans. Whole grains, legumes as well as nuts are good vegetarian sources of iron and folic acid. However, you need to have balanced vegetarian diet if you intend to source your iron from plant based foods because heme iron which you get from animals can be absorbed well by your body without depending upon other dietary factors. Absorption of nonheme iron, however, depends upon other foods too that you eat. So, take a balanced diet and also avoid certain other foods. Here are some tips for you.
What to have for getting iron from vegetarian diet?
- Have legumes like kidney beans, lima beans, green peas, chick peas and pinto beans all of which are good sources of iron.
- Have nuts like peanuts, almonds and walnuts. Half a cup of walnuts can give you 3.75 mg of iron.
- Have pulses and wholegrain cereals.
- Have lots of fruits and vegetables as there vitamin C and organic acids keep iron in a reduced form so that nonheme iron is absorbed better by your body.
- Do not have tea, coffee, and cocoa with meals as polyphenols in them inhibit the absorption of nonheme iron by the body.