Iron
Needed to make haemoglobin. Plant iron absorbs better with vitamin C (lemon, tomato, orange). Tea or coffee with the meal can block it.
Vitamin B12
Eggs, milk, curd, fish, and meat. Plant foods rarely give reliable B12 unless fortified. See Nerves · B12 for the full kitchen notes.
Folate
Greens, dal, and legumes support folate. Useful together with iron for healthy red cells — still not a substitute for a blood test.
Do not start iron tablets just because you feel tired. Low haemoglobin can come from low iron, blood loss, or other causes. Ask for CBC / FBC and ferritin, with B12 and folate when appropriate.
Kitchen foods for healthy blood
| Food | Easy way to use it | Main benefit |
|---|---|---|
| Beetroot | Salad / boiled / juice | Nutritious — not a treatment for iron deficiency |
| Spinach / greens | Dal, curry, soup | Iron + folate |
| Moringa leaves | Dal / curry | Iron + folate + minerals |
| Drumstick leaves | Dal / sambar | Iron + folate |
| Lentils / dal | Daily dal | Iron + protein + folate |
| Chickpeas / chana | Boiled / roasted | Iron + protein |
| Rajma | Curry | Iron + folate |
| Pumpkin seeds | 1 tbsp / day | Iron + minerals |
| Sesame seeds | 1 tbsp / day | Iron + minerals |
| Raisins / apricots | Small handful | Some iron |
| Eggs | 1–2 | B12 + protein |
| Milk / curd | Daily | B12 + protein |
| Fish / chicken | If you eat non-veg | Iron + B12 + protein |
Iron from plant foods is absorbed better with vitamin-C-rich foods: lemon, orange, tomato, capsicum, or broccoli.
Very useful combinations
1. Dal + lemon
Dal + spinach / moringa leaves · squeeze fresh lemon after cooking.
2. Chana + tomato + lemon
Boiled chana + tomato + onion + lemon.
3. Greens + dal
Spinach / moringa / drumstick leaves + moong or toor dal — iron + folate + protein.
4. Sesame + fruit
1 tbsp roasted sesame + orange / guava / kiwi or another vitamin-C fruit.
Homemade drinks
Amla drink
Fresh amla or unsweetened amla with water — little or no sugar. Useful mainly as vitamin C to help plant-iron absorption. It does not raise haemoglobin like an iron medicine.
Beetroot + carrot
Small beetroot + 1 carrot + water. Nutritious — do not rely on beetroot juice to correct anaemia. See also the juices page.
B12 is especially important
Plant plates alone are an unreliable B12 source. Full B12 kitchen notes live on the nerves page.
Keep tea and coffee away from iron-rich meals — about an hour apart helps absorption.
Shared daily plate
The bone + muscle combined day already covers the full plate. For blood, keep lemon or another vitamin-C food with dal and greens, and leave tea/coffee an hour away from iron-rich meals.
See a clinician
Pale nails, breathlessness on stairs, heavy periods, black stools, or a falling haemoglobin need a blood test and a plan. Children and pregnant people should not take leftover iron tablets.