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Easy Home Remedies For Iron Deficiency

Ashwin Dewan Ashwin Dewan 9 Mins Read

Ashwin Dewan Ashwin Dewan


Are you fatigued all the time? Have you noticed your skin has become pale and dull? Before you suspect some illness to be the culprit, keep in mind it could be a case of iron deficiency.

Pre-schooler to 18+
Easy Home Remedies For Iron Deficiency

Consider the case of Prarthna Sarkar for instance. Prathna, who works as a content writer in Delhi, used to feel tired almost all the time. Initially, she dismissed it as work-related issues but over time, when she noticed that her skin had become dull and listless, she visited the doctor who said a deficiency of iron was behind her condition.

There are many others like Prarthna who suffer from iron deficiency or what is known as Anemia, a medical condition in which the red blood cell count or haemoglobin is less than the normal count. This results in the body cells not getting enough oxygen to function properly. This results in tiredness, paleness, shortness of breath, headache, etc.

According to an article published in Firstpost, an IndiaSpend analysis conducted in 2016 revealed India tops the list of nations with most anemic women and children.

According to Doctor Talwar, iron is needed for a number of highly complex processes that continuously take place on a molecular level and are indispensable to human life such as the transportation of oxygen around the body as well as important proteins in the muscles. Children who are deficient in iron during these stages can have poor appetite, suffer from lethargy, low IQ, problems with concentration and their body may not develop according to their age. In addition, they may suffer from cognitive and behavioural development deficits and delays.

So, how do you combat anemia?

Anemia is a condition caused due to lack of iron in the body. At the time of birth, a baby is born with an adequate store of iron to last till 4-6 months. After that, iron-rich weaning foods should be slowly introduced like green leafty vegetables and banana.
Foods rich in vitamin C like peas and leafty greens should also be included along with iron-rich foods to enhance iron absorption.

This article looks at some home remedies that may help in dealing with anemia:

Yogurt with turmeric:

In Ayurveda, a combination of turmeric with yogurt is an effective way to deal with cases of anemia. Eating a cup of plain yogurt with one teaspoon of turmeric before lunch and dinner can greatly benefit iron-deficiency anemia.

How to go about it:

Mix a teaspoon of turmeric powder in a cup of yogurt. This mixture should be consumed on an empty stomach early in the morning and in the afternoon.

Beetroot-Apple juice:

An apple a day keeps the doctor away, goes an old saying. Turns out, this fruit may help combat anemia too. Apple is loaded with iron while beetroot is high in folic acid, fibre and potassium. In fact, its most nutrient part is under its peel. When you mix apple with beetroot, you have a much better chance of fighting anemia.

How to go about it:

Mix one cup of apple juice with one cup of beetroot juice. Add honey to this and stir well. Have this juice twice a day.


Who can forget Popeye and his cup of spinach? Turns out, spinach does provide a host of health benefits that includes fighting anemia. Just consuming half a cup of spinach can help a lot because this dark green leafy vegetable is rich in Vitamins A, B9, E and C, iron, fibre, etc. Half a cup of boiled spinach has around 3.2 mg of iron. However, one should always take care to boil spinach to reduce the oxalic acid levels.

Also read: Spinach For Babies: Health Benefits

How to go about it:

Boil half a cup of spinach that has been shredded in a cup of water till it achieves soup-like consistency. You can add salt or seasoning to make this tasty. This soup can be had once or twice a day.

Diet plays an important role in safeguarding your child from anemia. Go through this ClipBook that contains 10 foods that are rich in iron. Incorporating them into your child's diet will help her meet her required amount of iron.

Sesame seeds:

Want to increase your iron intake? Include sesame seeds in your diet, especially black sesame seeds, which are a rich source of iron. There are multiple ways to have sesame seeds for treating anemia.

How to go about it:

Soak sesame seeds in a cup of water for two to three hours and then grind them into a paste. Have this paste with a teaspoon of honey every day for best results.

Increase intake of Vitamin C:

Anemia results in the weakening of the immune system making your more vulnerable to infections and inflammatory diseases. Having citrus fruits that are loaded with Vitamin C helps increase the iron content in the body and the absorption of the nutrient.

How to go about it:

Try to consume at least more than one citrus fruit a day such as lemons, oranges, grapefruits, etc. You can always have them raw or in the form of juice.


Consuming a certain number of raisins daily can help fight anemia to a large extent. They are an excellent source of various nutrients like calcium, potassium, sodium, protein, fibre, and iron. Just 100 grams of raisins can provide one with 1.88 mg of iron.

How to go about it:

Soak around 8-15 raisins in a cup of water overnight. In the morning, add a teaspoon of honey to the raisins.

Use cast iron cookware / utensils:

Cooking food in cast iron utensils can add a significant amount of iron to a meal, especially when it involves highly acidic food like tomatoes, olive oil, cheese and other dairy products. The more the food stays in such utensils, the more the transfer of iron.

Interesting facts about anemia:

  • For men, anemia occurs when the level of haemoglobin is less than 13.5 gram /100 ml and for women, when the level of haemoglobin is less than 12.0 gram / 100ml.
  • This condition can be detected by a simple blood test called CBC or complete blood cell count.
  • Iron deficiency is not the only cause. A lack of Vitamin B12 can cause this problem.
  • A healthy diet is not a guarantee for good levels of iron.

With inputs from Dr Neetu Talwar, Senior Consultant, Peads and NICU, Fortis Research Memorial Institute (FMRI).

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