Iron Power Up: Delicious Foods to Conquer Hemoglobin Deficiency


Feeling sluggish, tired or sleepy? You are not the only one, many Indians suffer from haemoglobin deficiency, which is a widespread condition in our society.

Haemoglobin deficiency is mainly due to a decrease in Iron levels in our blood. Due to insufficient iron, our body is not able to produce red blood cell which carries oxygen.

But the good news is you can overcome this deficiency with a delicious twist that we have narrowed down for you that can increase the level of the mineral in your body.

Whether you are a fitness enthusiast or just wish to stay healthy, keeping your iron level in check should be an essential part of your lifestyle.

From seafood wonders to plant-based powerhouses get ready to boost your energy levels and feel your best again with one delicious bite at a time.

Ready to dive in? Let’s get started!

1. Leafy Greens

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The most readily available leafy green, namely, Spinach possesses 6.4mg of iron per cooked cup making it the most essential ingredient in your daily routine to fulfil the essential requirement. Spinach and leafy vegetables such as Kale, Collard, Swiss Chard, etc are also preferable to fulfil the need for minerals. Leafy green vegetables contain this vitamin C which in turn makes absorption of minerals even better in the body. Salads can be really fun to mix with, you can make smoothies with them or try them in stir-fries for a fulfilling and nutritious kick.

2. Nuts

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Cashews, almonds, and pistachios are packed with iron! Grab a handful of mixed nuts, and you’ll get about 2mg of iron and also some healthy fats and protein. Eat them as a snack, toss them into salads, or make your own nut butter for a tasty and healthy boost. Nuts are more than just delicious add-ons; they give you a little extra minerals to keep you going strong.

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3. Oysters

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Seafood lovers value oysters for their powerhouse of iron. A small piece, about 3 ounces, has an iron equivalent of 8.5 mg, iron which can help combat the deficiency. Whether enjoyed raw with a squeeze of lemon, baked with a cheesy topping, or used in creamy chowders, this type of seafood is undeniably full of iron, which is essential to every chapter of our supreme food story.

4. Pumpkin Seeds

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Don’t overlook the strength of these tiny green seeds! Just a small handful gives you a surprising 4.2mg of iron, making them an easy and on-the-go snack. You can toss them onto salads, mix them with yoghurt, or top them into your nut butter smoothies for a tasty and crunch.

5. Red Meat

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Even though it might not be everyone’s top pick, opting for lean red meat such as mutton and lamb can be a great way to get iron, giving you about 2-3mg in a standard 3-ounce portion. Go for lean meat cuts, and team them up with veggies rich in vitamin C to help your body absorb the better.

6. Mushroom

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White button mushrooms are a good source of iron, providing around 3mg in just one cup. They’re not just tasty but also low in calories and fat, making them a healthy addition to any meal. You can cook them with garlic and herbs, mix them into pasta, or even grill them for a yummy, smoky flavour.

7. Lentil

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Who would believe that an average cup of cooked lentils carries 6.6mg of iron which is more than some meat sources? These super-packed proteins are also high in fibre as well as B vitamins, making them a nutritional triple danger. Test various types of lentils among other legumes from brown to red to add variety and features to soups, stews or even veggie burgers.

8. Fortified Cereals

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Cereals, bread, and plant-based milks often have extra iron added to them. It is an easy and handy way to get some iron. Before buying any cereal, check for the mineral content on the box. You can have your favourite cereal for breakfast and snacks. Fortified foods like these can really help you get enough minerals, especially if you have a busy schedule.

9. Quinoa

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Quinoa isn’t just a trendy superfood – it’s loaded with iron power! When you cook up a cup, you get a whopping 8mg of iron. It’s not just about minerals; quinoa is also a complete protein, which is good for your body. You can have it as a side dish, in a breakfast bowl, or even use it in veggie burgers for a tasty and healthy meal. It’s a simple way to make sure you’re getting the minerals your body needs

10. Sweet Potato

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Sweet potatoes are like a secret weapon for iron, a medium-sized sweet potato has about 3mg of iron. Also, they are filled with vitamin A and fibre, which is very good for our healthy lifestyle. You can cook them in various styles like roast, mash, or even grill for a mix of sweet and savoury.


By including these iron-rich foods in your diet, you’re catering to all the healthy needs your body must be craving. Be consistent and make these tasty choices a part of your everyday routine. Try out new recipes and enjoy your meals for a healthy lifestyle.

Frequently Asked Question

How do you get natural iron from food?

Iron is found naturally in many foods such as Meat, poultry and fish. Eggs. Beans, peas, lentils, tofu.

What is the best breakfast for haemoglobin deficiency?

Start your day with unsweetened oatmeal made from sprouted oats, and topped with raspberries or hemp seeds. You can have it with a glass of orange juice that’s boosted with essential nutrients.

Which iron is best for low haemoglobin?

Among different types of supplements, like ferrous fumarate, ferrous sulfate, and ferrous gluconate, ferrous salts are usually the most effective and are often seen as the standard choice.