Anemia is one of the most common ailments the world over, especially in developing nations like India. The Indian National Family Health Survey 5 (2019-2021) revelas that while 25% of Indian men between the ages of 15 to 49 years have anemia, the prevalence is much higher among women. In fact, a whopping 57% Indian women between the ages of 15 and 49 years suffer from anemia today. What’s worse, 59.1% adolescent girls, 52.2% pregnant women and 67.1% children also suffer from the health issue.
This data clearly shows that anemia is one of the most debilitating diseases that impact Indians across all ages and genders. Why is anemia debilitating? Well, anemia occurs when there is a lack of red blood cells in the body, which leads to less oxygen flow to the organs. While weakness and dizziness are the simplest symptoms of anemia, it can also lead to severe fatigue, shortness of breath, palpitations as well as delayed or stunted development among children.
The most common reason behind anemia in India is iron deficiency. Iron is an essential nutrient that helps the production of red blood cells, so having plenty of iron-rich foods is a sure-shot way of dealing with anemia. How to do this? Easy! India is a nation with a vast range of foods that are rich in iron. In fact, many traditional Indian recipes are packed with iron-rich foods for anemia. You might already be eating them, but if you have anemia or are at risk of developing it, then you should cook and eat more of these Indian dishes to fight off anemia.
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Wondering which Indian dishes are so iron-rich that eating them can help you prevent and cure anemia? Here’s a whole list!
Palak Paneer
Did you know that spinach is one of the most iron-rich vegetables in the world? 100 grams of spinach has 2.7mg of iron, making the plain old palak a veggie to load up on if you have anemia. But why Palak Paneer? Because the other nutrient that helps with red blood cell production is vitamin B12, and 100 grams of paneer has a whopping 1.1mcg of this nutrient. So, when combined together, Palak Paneer makes for one of the best anti-anemia foods!
Chole
Chickpeas, studies have shown, are a great vegan and vegetarian source of both iron and vitamin B12. 100 grams of chickpeas contain 6.2 mg iron. So, that bowl of Chole you had for breakfast, lunch or dinner is one of the best foods to fight against anemia. In fact, you can also go beyong the simple Punjabi Chole Masala dishes and try out simple Chole Chaat and salads too.
Saag
Did you know that all green leafy vegetables, and not just spinach, are packed with iron, vitamin B12 as well as other vital nutrients that help fight against anemia? So, the typical North Indian Saag, which is usually a blend of two or more green leafy vegetables, is perfect for those who have anemia. You should try including as many leafy veggies in your Saag to make it more nourishing, especially Indian seasonal ones like Sarso, Bathua and Methi.
Beet Pachadi
In case you didn’t know, Pachadi is a simple chutney made in South Indian states like Karnataka, Telangana, Andhra Pradesh and Tamil Nadu. The one made with beetroots aren’t just vibrant red and pink in colour, but are also rich in iron. 100 grams of beetroot is loaded with 1mg iron and trace amounts of vitamin B12, making Beetroot Pachadi a great dish for those with iron-deficiency anemia. You can also try Beetroot Thoran and Beetroot Raita.
Alungsa Fry
Did you know that meat parts that are usually thrown away are actually loaded with both iron and vitamin B12? 100 grams of chicken or mutton liver has 17.9mg iron and almost 70mcg of vitamin B12, making dishes like the Manipuri Alungsa Fry one of the best dishes to have if you are non-vegetarian and suffering from anemia. The simple dish is made with onions, liver and lung pieces, ginger-garlic paste and mild spices.
Mushroom Sabzi
Love eating simple Mushroom Sabzi? You should eat more of it if you have iron-deficiency anemia, because 100 grams of mushrooms are packed with 8.8mg iron and 5.6mcg of vitamin B12. In fact, if you have more mushroom dishes in your kitty, then load up more and more on this ingredient for its many health benefits apart from a boost in hemoglobin production.
Moong Palong
Ever heard of this Bengali favourite? This is a simple Saag dish made with spinach leaves and moong dal, both ingredients that are not only 100% vegetarian and vegan but also loaded with both iron and vitamin B12. Prepared with mild spices and the simplest of flavours, Moong Palong is a Bengali dish that will help you cure anemia any day.
Keema Kaleji
As mentioned before, meat is loaded with both iron and vitamin B12, and so is liver. Given this, Keema Kaleji is one Indian dish that combines the both in a delicious way to provide those with anemia all the iron and vitamin B12 they need. Of course, you can also reduce the amount of spices in Keema Kaleji if you don’t like your food too spicy.
Matar Aloo
Did you know that 100 grams of peas contain 1.5mg iron and has plenty of B vitamins? Even more surprising is the fact that 100 grams of potatoes contain 3.2mg of iron! So, that simple bowl of Matar Aloo your mother makes is actually a great combo for anemia prevention and cure. In fact, you can actually make a more loaded, dry version of Matar Aloo if you do need the iron boost.
Rajma Masala
Also known as kidney beans, Rajma is loaded with iron. 100 grams of Rajma has 5mg iron, apart from plant proteins, vitamins and minerals that also play a part in increasing your hemoglobin levels. So, don’t scoff at that simple plate of Rajma Masala with rice or roti. Instead, load up on Rajma Masala as well as any other kidney beans dishes you can.