Anemia Diet

Green leafy vegetables are a rich source of non-heme iron and should be consumed on a regular basis in order to increase haemoglobin levels. Vegetables that increase the haemoglobin levels are:

• Spinach
• Kale
• Broccoli 
• Wild cabbage
• Dandelion greens

Some green leafy vegetables like kale and spinach contain oxalates which make it difficult for the non-heme iron to get absorbed. You can take vitamin C with the greens as it helps in better absorption of iron in the stomach. For example, your could squeeze a little lemon juice on your salad leaves.

Beans are a rich source of proteins and have a high quantity of folate in them. This folate helps in making more red blood cells which in turn increases the haemoglobin level of the body. Some of the common beans are:

• Kidney beans (rajma)
• Soybeans
• Chickpeas (choley)
• Black-eyed peas (lobia or raungi)
• Pinto beans or lightly speckled beans (rajma chitra)
• Black beans (kale chole)

Whole grains are unprocessed grains which contain all three parts of the grain: the bran, the germ, and the endosperm. The outer hard shell of the grain, called bran, provides fibre, vitamin B, iron, potassium, magnesium and antioxidants to the body. They help in increasing the haemoglobin levels of the blood. Some of the iron-rich whole grain meals are:

• Oatmeal
• Whole wheat bread
• Brown rice

Various nuts and seeds have a lot of iron in them and are recommended for people with anaemia. Iron-rich nuts and seeds are:

• Sesame seeds
• Pumpkin seeds
• Watermelon seeds
• Sunflower seeds
• Cashews seeds
• Flaxseeds

The liver is undoubtedly a reservoir of iron and folate. It helps in increasing the haemoglobin levels of an anaemic person. Some organ meats which are rich in iron are:

• Chicken liver
• Turkey legs
• Goat bone broth
• Buff tongue

Most of the fish we eat has iron in it. Some seafood, like salmon, is not only rich in iron but also calcium. Calcium helps in the better absorption of iron in the body. Some of the seafood that is rich in iron includes: 

• Tuna
• Salmon
• Oysters
• Clams 
• Shrimps

Other food items that help in increasing the haemoglobin levels in an anaemic person are: 

• Tofu: Tofu is a soy-based product which is rich in iron. Tofu is rich in protein and low in fats. Around half a cup (126 grams) of tofu contains 3.4 mg of iron. But it should be taken along with vitamin C for better iron absorption.
• Sugarcane: Sugarcane is rich in iron and so, helps in increasing the haemoglobin levels of the blood.
• Peanut butter: Peanut butter not only provides iron to the body but also improves its absorption, thus increasing the haemoglobin of the body.

Anaemia during pregnancy is quite common, as the volume of blood increases to supply nutrition and oxygen to the growing foetus as well as the mom-to-be. These foods can be safely added to the pregnancy diet to increase haemoglobin levels in pregnant women. Expecting mothers who have haemoglobin levels less than 10 grams per deciliter of blood are considered anaemic.

Unless they have a food allergy to peanuts, pregnant women should definitely add these "nuts" to their diet as they are rich in unsaturated fats, proteins, iron and antioxidants.

Pregnant women with gestational diabetes should consult their doctor before adding sugarcane to their diet.