September 3, 2025
Food: how to increase the iron levels with an anaemia diet plan
Eating right is quite crucial in the prevention and cure of anaemia. You may need extra sources of iron, in the case of deficiency, but healthy food choices should also replenish haemoglobin and improve long-term health. With Chequers Health, you can now understand what are the best foods to eat and the foods to avoid in the diet, and meal.
Foods with maximum Iron and Vitamin B12
More absorbable iron
- Meat that include lean red meat (beef and lamb).
- Chicken and turkey
- Oily fish such as sardines, salmon and mackerel
Vegetarian options that comprise of:
- Loose lentils, chick peas and kidney beans
- Spinach, kale and other green leaves
- Fortified foods e.g breakfast cereals
- Tofu and tempeh
B12 Vitamin Food
- Eggs
- Milk products, e.g., milk, yoghourt and cheese
- Fortified plant based foods and milk
The following foods and beverages can block iron absorption if taken during iron-containing foods and beverages
- Drinks which have tannin such as tea coffee and coffee
- All dairy products that cannot be used up
- Phytates wholegrain food (inhibits iron)
It is advisable not to take tea and coffee within an hour of foods containing iron.
Vegan and vegetarian friendly options
The iron requirement can be met fully through an well thought out plant based diet:
- Combine foods that contain vitamin C and iron containing foods (i.e., lentil curry and pepper, spinach salad and strawberries)
- Natural foods with non-animal sources of milk and cereals can be fortified and taken to enhance the levels of B12
- Take a B12 supplement, because B12 is not found in plant food
7 Day Anaemia Diet Plan
Day 1
- Breakfast: Fortified cereal and milk with a glass of freshly squeezed orange juice
- Lunch: Chicken and mixed salad with spinach and pepper
- Dinner: Grilled salmon, broccoli and quinoa
Day 2
- Breakfast: an egg (scrambled) with wholegrain bread and a glass of tomato juice
- Lunch: Lentil soup and a slice of wholemeal bread
- Dinner: Stir fried beef with broccoli, pak choi, pepper
Day 3
- Breakfast: Oats which had been soaked in water overnight and with strawberries and almond milk
- Lunch: Spanish Tuna sandwich
- Dinner: A plate of brown rice and salad with chick-pea curry
Day 4
- Breakfast: Greek yogurt, blueberry and pumpkin seeds
- Lunch: Roast chicken wrap, pepper, rocket
- Dinner: Stewed lamb, carrots and kale
Day 5
- Breakfast: Sourdough bread, poached eggs and spinach
- Lunch: Melon, Chick pea salad
- Dinner: Sweet mashed potatoes, green beans and baked cod
- Dinner: Vegetable chili containing kidney beans that will be accompanied by brown rice. (Vegetarian option)
Day 6
- Breakfast: Greek yoghurt parfait with chopped kiwi, walnuts and chia seeds
- Lunch: Mediterranean quinoa salad with chickpeas, cucumber, tomato, olives and feta cheese.
- Dinner: Baked chicken breast with roasted sweet potato wedges and steamed asparagus
Day 7
- Breakfast: Egg omelet of mushrooms and pepper.
- Lunch: backpacking Starbucks!
- Dinner: Lentil shepherd device with the help of steamed green vegetables.
Visit a dietician if…
- Have a restricted diet (vegan, gluten-free, vegetarian).
- Become subjected to gastrointestinal issues which interfere with the absorption of nutrients.
- Are pregnant, or would like to get pregnant.
- Keep getting repeated or chronic anaemia
Internal Related Links
To get to this page, click:
Iron Deficiency Anaemia – Causes, Signs and remedies
Anaemia Recovery Calendar
Vitamin B12 Deficiency Anaemia What You Need to Know
FAQs Anaemia Diet
This can help for those with moderate levels, but supplements are often necessary in order to speed recovery.
The absorption of iron is stimulated by lots of fruit, like oranges, strawberries and kiwis enriched with vitamin C.
Of course it helps, but there are also many pregnant women in need of supplements.
Even though coffee does not cause the development of anaemia per se, it does have the ability to inhibit iron absorption.
