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Iron-Rich Diet Plan (Iron-Rich Foods In India)

March 10, 2023
12 min read
Iron-Rich Diet Plan (Iron-Rich Foods In India)


  • You can now get a personalized Iron-Rich Diet Plan in minutes using the Hint app.
  • This diet plan is designed to help you recover from iron deficiency anemia while enhancing your energy levels.
  • Have a look at the do’s, don’ts, and general diet tips to support you in recovering from iron deficiency anemia.
  • Please contact us if you have any questions that are not answered in the FAQs.

How To Subscribe

  1. Download the Hint app and go to the Hint Store. 
  2. Browse the store and find the Iron-Rich Diet plan. 
  3. View the plan details, key benefits, typical recipes, and plan preview for more information. 
  4. Tap on the buy now button, select the subscription duration, and complete the purchase.

Plan Type

This is a monthly subscription plan. You can renew it every month, for three months, or once a year.

Diet Type

Taking your dietary preferences into consideration we have the Iron-Rich Diet Plan available in 3 different diet types, such as 

1. Iron-rich vegetarian diet plan

This is a vegetarian diet plan containing plant-based foods and dairy products. It does not include eggs, meat, fish, seafood, and other animal products.

2. Iron-rich ovo vegetarian diet plan

This diet plan includes vegetarian foods and various egg recipes. It does not include meat, fish, seafood, and other animal products.

3. Iron-rich nonvegetarian diet plan

This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.


Iron deficiency anemia is a common health problem in India, especially among women. 

According to a study by the World Health Organization, over 50% of Indian women suffer from anemia due to iron deficiency. 

Iron is a vital mineral for the body as it plays a crucial role in the formation of hemoglobin, which carries oxygen to all parts of the body. 

Lack of iron can lead to a range of problems, including weakness, fatigue, decreased immune function, and impaired brain function. 

To address this issue, we have created the Hint Iron-Rich Diet Plan.

The Hint Iron-Rich Diet Plan is a nutritious diet plan featuring iron-rich functional foods, fruits, and veggies high in vitamin C and B12 for optimal health.

Increased Hemoglobin Production

The plan includes a variety of iron-rich foods, such as lentils, beans, spinach, and dates. 

In addition, it consists of high-iron functional foods such as wheat grass powder and garden cress seeds. 

These foods are essential for boosting hemoglobin production and preventing iron deficiency anemia.

Enhanced Energy Levels

One of the key benefits of the Hint Iron-Rich Diet Plan is that it can help reduce fatigue and boost energy levels. 

Iron is a crucial nutrient for energy production, as it helps transport oxygen to the cells in the body. 

By including iron-rich foods in your diet, you can improve your energy levels and reduce feelings of tiredness and lethargy.

Better Brain Function

Another benefit of the Hint Iron-Rich Diet Plan is that it can aid in better brain function. 

Iron is also essential for brain function, as it helps improve cognitive function and memory. 

By ensuring that you are getting enough iron in your diet, you can improve your brain health and performance.

Improved Immune System

In addition to improving energy levels and brain function, the Hint Iron-Rich Diet Plan can enhance your immune system. 

Iron plays a crucial role in immune function, as it helps produce white blood cells that fight infections and diseases. 

By including iron-rich foods in your diet, you can boost your immune system and reduce the risk of illness.

6-Day Workout Plan

The Hint Iron-Rich Diet Plan also includes a safe 6-day workout plan to improve your fitness and stamina. 

The workout plan is designed to be accessible for all fitness levels and includes a variety of exercises that can be done at home or the gym. 

The workout plan can help you maintain an active lifestyle and improve your overall health.

Instant Calorie Tracking

The Hint Iron-Rich Diet Plan also includes an instant calorie tracking feature that can help you easily track your meals and ensure that you are staying within your calorie goals. 

This feature can be especially helpful for those looking to lose weight or maintain a healthy weight. 

By tracking the amount of iron, vitamin C, and vitamin B12 in your daily diet, you can ensure that you are meeting your nutritional needs and preventing iron deficiency anemia.

Overall, the Hint Iron-Rich Diet Plan designed using Indian recipes is a great option for anyone looking to improve their iron intake and recover from iron deficiency anemia. 

The plan is balanced, diverse, and full of nutritious foods that can aid in energy production, brain function, immune health, and more. 

For more information on the Hint Iron-Rich Diet Plan, check out the do's and don'ts, tips, and frequently asked questions listed below.

Do’s & Don'ts


  1. Start your day with a  teaspoon of wheatgrass powder. It helps in improving your iron levels.
  2. Indulge in regular physical activity for at least 30 mins early in the morning.
  3. Have your pre-workout meal 15 minutes before starting your exercise. 
  4. Eat your breakfast within 30 minutes post your workout to refuel your body and replenish the energy stores.
  5. Eat breakfast along with recommended side dishes such as chutneys, sambar, or boiled egg to make it a balanced meal.
  6. Eat snacks between breakfast, lunch, and dinner.
  7. Include plenty of water to keep yourself hydrated. Track your water intake using the Hint app.
  8. Include pista, golden raisins, fresh dates, dried figs, and garden cress seeds as part of midmorning or evening snacks.
  9. Including vitamin C-rich foods like citrus, lemon, and peppers with iron-rich meals enhances absorption.
  10. Include dark green leafy vegetables like spinach and fenugreek leaves in your meal as they are a good source of iron. 
  11. Include plant-based sources of iron, such as beans, lentils, tofu, spinach, and fortified breakfast cereals, as they are also good sources of iron.
  12. Eat a balanced diet with a variety of foods to ensure you are getting all the nutrients you need.
  13. Eat small, frequent meals throughout the day for better iron absorption.
  14. Talk to your doctor or a registered dietitian before starting any new supplement or diet.
  15. Cook vegetables lightly to retain their iron content.
  16. Incorporate iron-rich herbs and spices like parsley, thyme, and turmeric into your meals.
  17. Following this plan increases blood iron levels. However, for faster recovery, you need to take supplementation along with it.


  1. Avoid skipping meals.
  2. Don't consume excessive amounts of iron supplements, as too much iron can be harmful.
  3. Don't rely solely on supplements to get your daily dose of iron; it's best to get your nutrients from whole foods.
  4. Avoid eating large amounts of red meat as it increases the risk of heart disease.
  5. Don't avoid plant-based sources of iron, as they are a healthy and necessary part of a balanced diet.
  6. Don't drink tea or coffee with meals, as they can hinder iron absorption.
  7. Don't consume calcium-rich foods like milk, cheese, or yogurt with iron-rich foods, as they can also hinder iron absorption.
  8. Don't overcook vegetables, as this can decrease their iron content.
  9. Don't skip meals, as this can lead to a decreased intake of iron and other nutrients.
  10. Don't consume iron-fortified foods excessively, as they can sometimes have a metallic taste and are not always well-absorbed.
  11. Don't consume foods high in phytates, like whole grains and legumes, with iron-rich foods, as they can hinder iron absorption.
  12. Don't consume iron supplements with dairy products or antacids, as they can hinder iron absorption.
  13. Don't consume iron supplements without consulting with your doctor first, especially if you have any underlying health conditions.
  14. Don't consume iron-rich foods with high-fat foods, as they can slow down digestion and absorption.
  15. Don't consume iron supplements with coffee or tea, as they can hinder iron absorption.
  16. Don't rely on processed foods, as they are often low in iron and high in sodium and other additives.
  17. Avoid consuming iron supplements with high-fiber foods as it hinders absorption.
  18. Don't forget to consult with a registered dietitian or healthcare provider to ensure you are getting the appropriate amount of iron.


  1. Keep logging meals to get insights into your calorie and nutrient intake.
  2. Chew your food well. It helps in better absorption and digestion of nutrients. It also makes you eat less.
  3. Incorporate foods that are rich in iron, such as lean red meat, poultry, fish, beans, lentils, tofu, spinach fortified breakfast cereals.
  4. Include vitamin C-rich foods, like citrus fruits, berries, and peppers, in your diet, as vitamin C enhances iron absorption.
  5. Try to avoid consuming tea, coffee, and milk close to your iron-rich meals. It hinders iron absorption.
  6. Cooking with cast-iron cookware can increase the iron content of your food.
  7. Consume the dosage of iron supplements advised by a doctor/dietitian.
  8. Iron can interact with certain medications and supplements, so it's important to speak with your doctor about any potential interaction.
  9. Monitor your iron levels by getting regular blood tests.

Frequently Asked Questions

1. What is anemia?

Anemia is a medical condition in which the body does not have enough red blood cells or hemoglobin to carry oxygen to the body's tissues.

2. What are the types of anemia?

Iron deficiency anemia, vitamin deficiency anemia, hemolytic anemia, aplastic anemia, and sickle cell anemia.

3. Symptoms of iron deficiency anemia?

Symptoms of anemia include fatigue, weakness, shortness of breath, pale skin, dizziness, and headaches. 

4. Causes of anemia?

Anemia is caused due to iron deficiency, vitamin b12 or vitamin C deficiency, kidney diseases, cancer, blood loss during injury, or GI bleeding.

5. What are the nonvegetarian sources of iron?

. Beef, lamb, liver, chicken, turkey, shellfish,  clams, and oysters are rich sources of iron.

6. What are the vegetarian sources of iron?

Lentils, kidney beans, chickpeas, soybeans, pumpkin seeds, sesame seeds, cashews, spinach, kale, collard greens, raisins, apricots, and prunes.

7. What are the fruits rich in iron?

 While fruits are not a good source of iron, dried fruits such as prunes, apricots, raisins,      and figs contain decent amounts of iron.

8. What are vegetables rich in iron?

Spinach, kale, swiss chard, broccoli, bok choy, beet greens, brussels sprouts, green peas, asparagus.

9. Are dry fruits rich in iron?

Raisins, apricots, and prunes are all rich in iron.

10. Is beetroot rich in iron?

Yes, a 100-gram serving of raw beetroot contains 0.8 mg of iron.

11. Are dates rich in iron?

Yes. 100 grams of fresh dates contain 1.6mg of iron.

12. Are figs rich in iron?

Yes.100 grams of dry figs contain 2.0 mg of iron.

13. Is spinach rich in iron?

 Yes spinach is a good source of iron.100 grams of raw spinach contains 2.9mg of iron.

14. Can anemia stop your periods?

 Yes, due to a lack of iron in the body the menstrual cycle gets affected.

15. Is hair loss a symptom of anemia?

Yes, anemia can affect the health of your hair follicles, leading to hair loss or thinning.

16. What are the seeds rich in iron?

Yes, seeds such as Halim seeds, pumpkin seeds, flax seeds, hemp seeds, and sesame seeds are good sources of iron.

17. What is the requirement for iron in a day?

The requirement for iron for males is 19 mg/day whereas for females its 29 mg/day.

18. What are the normal hemoglobin levels?

 Normal ranges of Hemoglobin (Hb) for males are 14.0-17.5 g/dL and for females 12.3-15.3 g/dL.

19. Is the apple rich in iron?

 No, apples are not a good source of iron.

20. What is pica?

 Pica is a disorder characterized by persistent and compulsive cravings for and consumption of non-food items that lack any nutritional value.

21. Are sweet potatoes rich in iron?

Yes,  100 grams of sweet potatoes contain 0.6mg of iron.

22. Is jaggery rich in iron?

Yes, jaggery is a good source of iron.100 gram of it contains 11 mg of iron.

23. Does hypothyroidism cause iron deficiency?

 Hypothyroidism can cause a type of anemia called "hypothyroid anemia," which is characterized by low levels of both iron and ferritin 

24. Is pomegranate rich in iron?

No, pomegranate is not a rich source of iron.

25. Are lentils rich in iron?

Yes, lentils are rich in iron.100 grams of cooked lentil curry contains 6 mg of iron.

26. Are eggs rich in iron?

No, eggs are not a rich source of iron. A medium-sized egg contains 0.6mg of iron.

27. Is milk a good source of iron?

Milk is not considered to be a good source of iron.

28. Are potatoes rich in iron?

No potatoes are not rich in iron as 100 grams of them contain 0.53mg of iron.

29. Is the liver high in iron?

Yes, the liver is the richest source of iron.100mg contains 9.9 mg of iron.

30 Are carrots rich in iron?

Carrots are not good sources of iron.100mg of them contains 0.2mg of iron.

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