Anemia / Iron Deficiency Diet Plan

Anemia / Iron Deficiency Diet Plan

  • This diet plan helps increase iron and haemoglobin levels, especially in women and young girls.
  • Recommended Foods: kaleji (liver), eggs, chicken, daal (lentils), chana (chickpeas), palak (spinach), saag (mustard greens) and khubani (dried apricots).
  • Absorption Tip: add lemon, or eat an orange or guava with meals; vitamin C helps the body absorb iron.
  • void: drinking chai (tea) or coffee within 1 hour of meals, as it blocks iron absorption.
  • Supplement Support: Folica Plus (Quatrefolic folate + vitamin B12) supports healthy blood, as advised by your doctor.

Recipe 1: Kaleji Fry

Ingredients

  • 250 gChicken Liver (Kaleji)
  • 1Onion
  • 1 tspGinger-Garlic Paste, Salt, Turmeric
  • 1 tspRed Chilli Powder, Black Pepper
  • 1Lemon
  • 1 tspOil

How to Make Kaleji Fry: Step by Step

  1. Wash the liver and cut into pieces.
  2. Fry the onion and ginger-garlic paste in oil for 2 minutes, then add liver and spices.
  3. Cook for 8 to 10 minutes; do not overcook. Squeeze lemon on top, as it helps the body absorb iron.

Recipe 2: Sarson ka Saag aur Makai ki Roti

Ingredients

  • 2 cupsMustard Greens (Sarson)
  • 1 cupSpinach
  • 1Green Chilli
  • 1 tspCornflour (Makai Ka Atta), Desi Ghee
  • 2Garlic Cloves
  • 1Onion, Cornbread (Makai Ki Roti)

How to Make Sarson ka Saag aur Makai ki Roti: Step by Step

  1. Boil the mustard greens and spinach with green chilli and salt for 20 minutes. Mash roughly with the cornflour.
  2. Fry garlic and onion in ghee and mix into the greens. Cook for 5 minutes.
  3. Serve with cornbread. Eat an orange or guava after the meal for vitamin C.
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