How to Cure Anemia with Diet

• Blog By Dietofy

How to Cure Anemia with Diet

Do you feel tired all the time? Or dizzy when you stand up too fast? Chances are you might be low on iron. Anemia is more common than we think, but the good news is—it's totally manageable with the right food and habits.

Now firstly, lets understand what Amenia really is. Anemia simply means your body doesn't have enough healthy red blood cells to carry oxygen. There are various types of anemia but the most common type is iron-deficiency anemia.
One can face symptoms such as constant tiredness, pale skin, weakness, shortness of breath, hair fall, craving for unusual things like ice or clay (Pica).

Why does Anemia happen?

Anemia occurs when your body doesn't have enough healthy red blood cells to carry adequate oxygen to your tissues. The main causes of anemia include:

1. Nutritional Deficiencies:
• Iron deficiency: The most common cause, often due to inadequate dietary intake or poor absorption.
• Vitamin B12 deficiency: Can be caused by diet or absorption issues, especially in vegetarians.
• Folate (Vitamin B9) deficiency: Important for red blood cell production.
2. Blood Loss:
• Menstrual bleeding: Heavy periods can lead to iron loss.
• Gastrointestinal bleeding: Ulcers, hemorrhoids, or cancers can cause chronic blood loss.
• Injury or surgery: Significant blood loss can result in anemia.
3. Chronic Diseases:
• Conditions like kidney disease, cancer, rheumatoid arthritis, and inflammatory bowel diseases can affect red blood cell production.
4. Bone Marrow Disorders:
• Diseases like leukemia, myelodysplastic syndromes, and aplastic anemia affect the bone marrow's ability to produce red blood cells.
5. Inherited Disorders:
• Conditions like thalassemia, sickle cell anemia, and G6PD deficiency are genetic causes of anemia.
6. Infections:
• Certain infections can interfere with red blood cell production, such as malaria, HIV, or chronic infections.
7. Medications and Toxins:
• Some antibiotics, chemotherapy drugs, and exposure to toxic chemicals can suppress red blood cell production.
8. Pregnancy:
• Increased blood volume during pregnancy dilutes red blood cells, sometimes causing anemia.

Coming to the most important question- how can we cure Anemia, naturally?

Ofcourse, first and foremost, we need to ensure that we are taking iron rich foods in our diet. For vegetarians, following are the options:

• Leafy greens (spinach, methi, moringa).
• Legumes (rajma, chana, moong).
• Tofu, sesame seeds, pumpkin seeds.
• Jaggery (gud), dates, raisins.

Secondly, we should be aware of the fact that iron needs the help of vitamin C in order to get absorbed in the body. So pairing iron rich foods with vitamin c rich sources is imperative.
We can also use the age-old way to increase our dietary iron by cooking in iron utensils. It may add iron to the food.

Adding an iron & vitamin-C rich green juice to our diet can greatly help in increasing our iron levels. Here's the recipe-

Blend together celery for hydration, spinach for iron, cucumber for a refreshing boost, mint and coriander leaves for digestion, amla for vitamin C, ginger for anti-inflammatory benefits, soaked chia seeds for omega-3s, moringa powder (make sure it is 100% natural) for its very high iron content, and coconut water for electrolytes. Drink it immediately.

But, remember to never take tea or coffee right before or after the meals as the tannins present in them blocks iron absorption. A very common and preventable yet neglected reason of our low iron levels.

Don't ignore vitamins like B12 and folate either, as they are key players that help your body make healthy red blood cells. If you're low on either of them, you can still end up with anemia—even if your iron levels are okay.
That is why it is crucial to have a well-balanced diet that includes milk and dairy products, fortified plant-based milk (like soy or almond milk with added b12), fortified cereals, lentils and pulses, green leafy veggies (spinach,methi, sarson), fruits like oranges, bananas, and avocados, nuts and seeds and not just iron rich foods alone.

When should you visit a doctor?

If you're experiencing constant fatigue or exhaustion, despite eating well or your hemoglobin level is very low, seeking medical guidance is a must.

Anemia isn't just about being tired—it affects your whole body.Your energy, your skin glow, your hair, and even your mood—everything starts to improve when your body gets the oxygen it needs. So listen to those signs, nourish yourself well, and take care of that inner strength. The right foods, a few lifestyle tweaks, and a little awareness can make a big difference.