Iron-rich Indian foods and a weekly planner
Iron keeps blood healthy, especially during periods. Many Indian foods are rich in it.
Do not take iron tablets without a blood test and doctor advice.
At a glance
Do
- Write your symptoms down
- Eat balanced meals and sleep well
- Go for regular check-ups
Do not
- Do not self-medicate
- Do not trust random internet cures
- Do not delay seeing a doctor for lasting symptoms
Before you start 0 / 3
Steps
Good sources: palak, methi, rajma, chana, ragi, jaggery, dates, beetroot, pomegranate, eggs.
Add vitamin C (lemon, amla, orange) to help absorption.
Planner: Mon palak dal, Tue rajma, Wed chana, Thu ragi roti, Fri beetroot salad, Sat eggs or paneer, Sun dates and nuts.
Tea and coffee right after meals block iron. Wait an hour.
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Last reviewed: 31 October 2026 · About and sources
Sources
Compiled from these public health sources. This is education, not medical advice.