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Weekly Diet for anemia

by Alivia Nyhan
Published: Last Updated on

When we have a low concentration of hemoglobin in the blood, it is when we speak of anemia. This condition can appear for different reasons, and, among them, it stands out eating a diet low in iron that does not provide us with the necessary nutrients for the body to function correctly and feel good. In fact, among all the types of anemia that exist, the most frequent is the one that appears due to a lack of iron in the Diet, so it is essential to know how to eat correctly to avoid suffering from conditions of this type.

At FastlyHealwe will discover the Diet for anemia; it is an example weekly menu that you can follow or adapt according to your preferences. Therefore, we also detail the best foods to increase your iron consumption.

What to eat if I have anemia

To determine a diet for anemia, we first have to know what foods are good to treat this condition. As we have already said, among the types of anemia, the one known as iron deficiency is the most common and is the one that indicates that there is a lack of iron in the blood, which is why the patient feels the typical signs of this condition: dizziness, fatigue, tiredness, paleness, arrhythmias, etc.

So, the most recommended foods are those that are rich in iron and, precisely, the following:

  • Animal protein: products of animal origin (meat, fish, eggs, etc.) contain a large amount of iron, so they are ideal for including in your diet regularly and, thus, restore this mineral. If you are a vegetarian, you should speak with a nutritionist as it is likely that you will have to take an iron supplement to counteract the lack of this mineral.
  • The protein of vegetable origin: vegetables and legumes are a great source of iron that will help you to make up for the deficiency of this nutrient. Green leafy vegetables and options like lentils or chickpeas are perfect dishes to add to your weekly menu and ensure you are getting what your body needs.
  • Whole grains: they are also very rich in iron options thanks to the maintenance of the cereal grain, something that achieves that it provides about 7 or 12 mg of the mineral for every 100 grams of cereal you eat. But you must bear in mind that fiber reduces the absorption of this nutrient, so it is recommended to add a little vitamin C to your plate to optimize assimilation in the body; therefore, a bowl of cereal with an orange juice is a perfect idea fight anemia.
  • Nuts: they are also very rich in this nutrient and will restore the iron levels in your blood. Among all the options, the most recommended are almonds, hazelnuts, and pistachios.
  • Fruits for anemia: we have to know that vitamin C is a nutrient that helps our body better assimilate the iron we take, so introducing fruits rich in this vitamin will help iron fixate and make the most of this mineral. In this sense, oranges, mandarins, or lemons are ideal options to treat this condition. But some fruits are high in iron, such as plums, strawberries, or apples.

Another important aspect for you to know is that calcium, unlike vitamin C, makes it difficult to absorb the mineral, so it is recommended to reduce its intake if you suffer from anemia.

Weekly Diet to treat anemia

Once the best ingredients that you can add to your menu have been detailed, below, we are going to design a diet for anemia that will help you eat healthily and replace the lack of iron you have. If there is a dish that you do not like, no problem: you can substitute it for one of the options that we have just indicated and, thus, get a perfect menu for you.


  • Breakfast: Orange juice + Whole grains
  • Lunch: Green salad with nuts + Lentils with vegetables + Strawberries
  • Dinner: Vegetable broth + Hake with lemon


  • Breakfast: Toast with York ham + Orange juice
  • Lunch: Brown rice + Beef steak + 2 mandarins
  • Dinner: Cream of zucchini + Chicken with sautéed vegetables


  • Breakfast: Plum juice + Whole wheat sandwich with Serrano ham
  • Lunch: Chickpeas sauteed with vegetables + Baked sole with garlic and parsley + Strawberries
  • Dinner: Soup with noodles + Omelette with two eggs + Orange


  • Breakfast: Whole grains + Fruit salad (Orange, apple, tangerines, and strawberries)
  • Lunch: Macaroni + Chicken with almonds
  • Dinner: Mixed salad + Battered monkfish + 2 mandarin oranges


  • Breakfast: 2 toasts of bread with sausage + Orange juice
  • Lunch: Brown rice + 2 eggs
  • Dinner: Swiss chard with lemon + Beef tenderloin + Strawberries


  • Breakfast: Orange juice + Oatmeal cookies
  • Lunch: Hummus + Pork Loin + Orange
  • Dinner: Vegetable stew + Hamburger


  • Breakfast: Turkey Sandwich + Plum Juice
  • Lunch: Green salad + Meat pizza with vegetables
  • Dinner: Soup with noodles + Pork meatballs with tomato + strawberries

Prevent anemia

The iron – deficiency anemia, i.e., which appears due to a lack of iron in the Diet, may recur over time if you do not care healthily. Keep in mind that “we are what we eat” and that our body needs a series of minerals and vitamins from food to function properly. If you follow an unbalanced diet, you may have some symptoms and deficiencies such as this condition.

To avoid anemia, you must follow healthy patterns that will help you provide your body with everything it needs to function correctly. Here are some of the most important:

  • Diet rich in iron: add foods rich in this mineral to your menu to get its reserves restored.
  • Do not do extreme diets: the obsession with having a good body often causes people to fall into nutritional deficiencies and stop adding the necessary amount of minerals and vitamins. So if you want to lose weight, opt for healthy and low-fat practices that will not put your health at risk. At FastlyHealwe discover the best foods to lose weight.
  • Iron supplements for vegans or vegetarians: we have already indicated that one of the food groups that offer the highest amount of iron is those of animal origin, so people who do not take these ingredients in their diet may be at greater risk of anemia. One way to avoid this is to go to a nutritionist to prescribe a supplement to help you be at optimal levels.
  • More attention during menstruation: these days, women lose a more significant amount of blood and, therefore, iron; For this reason, it is recommended that you increase the consumption of the foods specified above and, thus, you will avoid any sign of anemia or discomfort.
  • Frequent check-ups: in the same way, you must regularly go to the doctor to have blood tests are done, which can determine your state of health.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Diet for anemia , we recommend that you enter our Blood, heart, and circulation category .

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