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10 Effective Iron Deficiency Remedies

Anaemia is a condition characterized by a reduced number of red blood cells (RBCs) or hemoglobin, which leads to a deficiency of oxygen-carrying capacity in the body.

The term “anaemia” is derived from the Greek word “mia,” meaning blood, highlighting the absence of adequate red blood cells.

Among the various types of anaemia, iron-deficiency anaemia is the most prevalent.

Red blood cells, primarily composed of hemoglobin, are responsible for transporting oxygen throughout the body’s organs. Hemoglobin binds to oxygen, helps fight infections, and plays a critical role in preventing blood loss.

According to global health surveys, India has one of the highest rates of anaemia, affecting 39.8% of the population, with women of reproductive age and children being particularly vulnerable.

Iron Supplements to Help Remedy Anaemia Symptoms

While anaemia can often go unnoticed, it’s crucial to be aware of its symptoms to prevent complications. Common signs include:

  • Fatigue and general weakness
  • Pale skin
  • Hair loss
  • Low stamina
  • Increased heart rate
  • Shortness of breath
  • Dizziness
  • Swelling around the eyes
  • Poor appetite

The normal hemoglobin range for men is 13.5–17.5g/dL, while for women it is 12.0–15.5g/dL. An iron deficiency is typically diagnosed when hemoglobin levels fall below these thresholds. Fortunately, anaemia can be effectively managed with a diet rich in iron and the use of iron supplements.

Here are some simple and effective home remedies to help boost your iron levels and regain your energy:

1. Moringa Leaves

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Moringa leaves are packed with iron, vitamins A, C, and magnesium.

A single serving of moringa provides 28mg of iron, more than what is found in spinach.

Regular consumption of moringa can improve hemoglobin levels and promote RBC production.

How to Use: Take 20-25 moringa leaves, finely chop them, and make a paste. Add a teaspoon of jaggery powder and blend well. Consume this mixture with breakfast to support your iron levels.

2. Beets

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Beets are rich in iron, copper, phosphorus, magnesium, and various vitamins like B1, B2, B6, B12, and C.

The nutrients in beets stimulate the production of red blood cells and improve hemoglobin levels.

How to Use: Blend 1 cup of chopped beets, strain the juice, and mix with a teaspoon of lemon juice. Drink this juice every morning. The vitamin C from lemon enhances the absorption of iron.

3. Sesame Seeds

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Sesame seeds are high in iron, copper, zinc, selenium, and vitamins B6 and E.

Consuming black sesame seeds regularly can help boost hemoglobin levels and improve iron absorption.

How to Use: Dry roast 1 tablespoon of black sesame seeds, blend with a teaspoon of honey, and roll into a ball. Consume this iron-packed ladoo regularly to boost your iron levels.

4. Dates and Raisins

Dates and raisins are rich in iron, magnesium, copper, and vitamins A and C.

Including these dried fruits in your diet can help strengthen your immune system and enhance iron absorption.

How to Use: Snack on 3-5 dates and 1 tablespoon of raisins in the morning or alongside your breakfast to boost your energy and iron levels.

5. Dark Leafy Greens

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Leafy greens such as spinach, kale, swiss chard, and broccoli are excellent sources of iron, making them ideal for combating anaemia.

6. Increase Vitamin C Intake

Vitamin C plays a crucial role in enhancing the absorption of iron, particularly non-heme iron from plant-based sources.

Foods high in vitamin C, such as citrus fruits, bell peppers, and tomatoes, can significantly improve iron absorption.

7. Figs

Figs, both dried and fresh, are a great source of iron and can help improve hemoglobin levels. Eating figs regularly can help reduce iron deficiency.

8. Iron-Rich Fruits and Seeds

Prunes, olives, and mulberries are fruits rich in iron, while pumpkin seeds are a nutritious snack that contributes to your daily iron intake.

9. Copper Vessels

According to Ayurvedic traditions, drinking water stored in a copper vessel can enhance iron levels. Copper is a vital mineral that aids in the absorption of iron in the body.

How to Use: Store water in a copper bottle and drink it throughout the day to help replenish your body’s iron stores.

10. Green Dal Khichdi

This nutrient-dense dish combines spinach, dal (lentils), and rice to provide a balanced source of iron and energy.

It’s a comforting and easy-to-make meal that is perfect for all seasons.

Ingredients:

  • 1 cup spinach
  • 1 chopped onion
  • 2 chopped tomatoes
  • 1 cup rice
  • ½ cup moong dal (yellow lentils)
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 tsp coriander powder
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • 1 spring of curry leaves
  • 2 tsp ghee
  • Salt as required

Method:

  1. Soak rice for 30 minutes and moong dal for 20 minutes.
  2. Heat oil in a pressure cooker, add mustard seeds, cumin, curry leaves, and ginger-garlic paste. Sauté well.
  3. Add chopped onions and tomatoes, cook until soft.
  4. Add the spices, followed by chopped spinach, rice, and dal. Add 2 cups of water.
  5. Cook for 10–15 minutes, remove after two whistles, and top with ghee.
  6. Serve hot for a nutritious, iron-rich meal.

Frequently Asked Questions

1. How can I raise my iron levels quickly? Consume iron-rich foods such as red meat, poultry, beans, and fortified cereals, and consider iron supplements under medical supervision.

2. What foods are highest in iron? Iron-rich foods include liver, beef, spinach, lentils, and fortified cereals.

3. What drinks are high in iron? Fortified fruit juices and plant-based milk alternatives are good sources of iron.

4. Which fruits increase iron? Dried apricots, raisins, and prunes are excellent for increasing iron levels.

5. How do you feel when your iron is low? Low iron levels can cause fatigue, weakness, pale skin, shortness of breath, and difficulty concentrating.

6. Can a lack of iron cause leg pain? Yes, leg pain can occur as a symptom of iron deficiency, affecting muscle function due to poor oxygen supply.

7. At what iron level are you considered anemic? Anemia is typically diagnosed when hemoglobin levels fall below 13.5g/dL for men and 12g/dL for women, signaling iron deficiency.

By incorporating these remedies and food choices into your diet, you can effectively manage anaemia and improve your iron levels naturally.

Iron Deficiency Remedies