What is the recommended diet plan for staying healthy and fit?

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Yes, due to anemia, which is low hemoglobin (Hb), the body's oxygen-carrying capacity goes down, and the body gets exhausted. It is important to eat food in the right combination to increase the bioavailability of iron via diet as well as continue supplementation if recommended by your physician.

As diagnosed by the physician, drastic lifestyle changes and a restricted diet lead to many medical issues as the body struggles to absorb basic nutrients also via the food you eat, leading to deficiency. Things to do and avoid while following a diet plan for iron deficiency anemia are mentioned below:

Things to do:

1. Include more green leafy vegetables in the diet.
2. Eat pulses and legumes to increase your iron intake.
3. Include all varieties of fruits and vegetables.
4. Eat lean red meat and liver, which are rich in easily absorbed iron.
5. When you consume iron-rich food, include a source of Vitamin C. Vitamin C helps with the absorption of iron.

Things to avoid:

1. Avoid eating dairy products two hours before and after consuming iron-rich foods.
2. Avoid coffee, tea, and colas when trying to boost your iron levels.

To manage iron deficiency and recover quickly from anemia, you can consume these healthy food items:

1. Spinach: It is found that half a cup of boiled spinach contains 2 mg of iron, accounting for about 20 percent of the iron requirement for a woman’s body. So, make sure that you include spinach in your daily diet to increase the blood in your body. Other green leafy vegetables such as radish, pumpkin, and drumsticks can also serve the same purpose.
2. Red meat: Lamb, beef, and other red meats are rich in iron. They contain heme-iron, which is easily absorbed by the body. The heart, kidneys, and liver of red meats are parts that contain high quantities of iron.
3. Tomatoes: Vitamin C is the main ingredient in tomatoes along with lycopene. Vitamin C in tomatoes aids in the easy absorption of iron. Tomatoes are also rich in beta-carotene and vitamin E, which help in the natural conditioning of the hair and skin.
4. Eggs: Eggs are a rich source of proteins and contain a lot of antioxidants that help in stocking up vitamins in the body when you are suffering from anemia. A large egg is said to contain 1 mg of iron, so consuming an egg every day will help in fighting anemia.
5. Soybeans: Beans are a great source of iron and vitamins. Soybeans are considered to be the beans that contain high iron content. They contain phytic acid that prevents the absorption of iron. Soybean is a low-fat and high-protein food that fights anemia.
6. Apple and dates: Apples and dates are also known to help boost iron levels in the body. Eating an apple a day and about ten dates daily will help to fight anemia.
7. Citrus and vitamin C-rich foods: Fruits such as lemon, oranges, grapefruits, and amla should be consumed as vitamin C helps in the absorption of non-heme iron (iron from vegetable sources).

I hope this has helped you. Please feel free to reach me again, in case of further queries.

Thank you.