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Anaemia is one of India's most common nutrition problems. The national family health survey (NFHS-5) found more than half of women aged 15 to 49 anaemic. A vegetarian diet can supply enough iron, but plant iron is harder to absorb, so what you eat it with matters as much as what you eat.

How much iron do you need?

ICMR-NIN's 2020 allowances are roughly 19 mg a day for adult men and about 29 mg for adult women, higher for women because of monthly blood loss, and higher still in pregnancy. These allowances assume the lower absorption of a mostly plant-based Indian diet, which is why they are higher than the figures you may see for other countries.

Why plant iron is different

Iron in food comes in two forms. Haem iron (in meat and fish) is absorbed fairly well. Non-haem iron (in all plant foods, and in eggs and dairy) is absorbed less, and absorption swings sharply depending on what else is on the plate. A plant-iron-rich meal can deliver very little if it is paired with the wrong drink.

Good vegetarian iron sources

• Pulses and legumes: rajma, chole, lobia, whole moong, whole masoor, soya chunks.
• Millets: bajra and ragi are noticeably richer in iron than polished rice or refined wheat.
• Green leafy vegetables: amaranth leaves (chaulai), methi, drumstick leaves, spinach. Amaranth and drumstick leaves tend to be better sources than spinach, whose oxalates hold some iron back.
• Seeds and nuts: til (sesame), garden cress seeds (halim), pumpkin seeds, cashews.
• Dried fruit and jaggery: dates, raisins, figs and jaggery add some iron, but they also add sugar, so treat them as helpers and not as the main source.
• Poha and other iron-rich rice flakes can contribute, especially when cooked in an iron pan.

What helps absorption

• Vitamin C with the meal. Lemon squeezed over dal, amla, guava, raw tomato, raw onion-and-capsicum salad or orange eaten alongside iron-rich food can significantly improve non-haem iron absorption.
• Soaking, sprouting and fermenting. These reduce phytates, compounds in grains and pulses that bind iron. Sprouted moong and fermented idli and dosa batters are better than the unsoaked versions.
• Cooking in an iron vessel, as above.

What blocks absorption

• Tea and coffee with meals. The tannins and polyphenols can cut iron absorption sharply. Keep tea and coffee at least an hour away from your main meals.
• Calcium supplements and large amounts of milk taken with the iron-rich meal. Calcium competes with iron. Take them at different times of day if you take both.
• Unsoaked wholegrain bran and phytate-rich foods eaten in large amounts with the iron source.

A simple iron-friendly day

• Breakfast: sprouted moong chilla or ragi dosa with a lemon-based chutney, then a guava.
• Lunch: bajra roti, rajma or chole, a methi or chaulai sabzi, a tomato-onion salad with lemon.
• Evening: chai at least an hour after lunch, with roasted chana or a til-and-peanut chikki piece.
• Dinner: dal cooked in an iron kadhai, a roti, and a vegetable.

When food is not enough: get tested

Tiredness, pale skin, breathlessness on climbing stairs, hair fall and brittle nails can point to anaemia, but they can also come from thyroid problems, low vitamin B12 or simply poor sleep. A blood test (haemoglobin, and ideally ferritin) tells you which. If you are low, your doctor will decide on supplements and the dose, and they usually need a few months to rebuild your stores. Pregnant women get iron and folic acid through the public health system, and should take it as prescribed.

Frequently asked questions

Can vegetarians get enough iron?

Yes, but they need to eat iron-rich plant foods regularly and pair them with vitamin C, because plant iron is absorbed less well than iron from meat.

Does spinach really have a lot of iron?

It contains some, but its oxalates reduce how much you absorb. Amaranth leaves, methi and drumstick leaves are often better choices.

Should I avoid tea if I am anaemic?

You do not have to give it up, but keep tea and coffee at least an hour away from your main meals.

Does jaggery cure anaemia?

No. It has a small amount of iron but is mostly sugar. A blood test and proper treatment are needed if you are anaemic.

Read next

• High-protein Indian foods: the vegetarian list with real numbers
• Calcium-rich foods for vegetarians in India
• Vitamin B12 for vegetarians in India
• Ragi, jowar and bajra: a practical millet guide

Sources

• ICMR-National Institute of Nutrition. Recommended Dietary Allowances and Estimated Average Requirements for Indians, 2020.
• ICMR-National Institute of Nutrition. Indian Food Composition Tables (IFCT) 2017, Hyderabad — nutrient values for Indian foods.
• International Institute for Population Sciences, National Family Health Survey (NFHS-5), 2019–21 — anaemia prevalence among women and children in India.
• ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.

Figures marked with a tilde (~) are rounded estimates drawn from the sources above using standard home portions; real foods and recipes vary. This article is educational information, not medical or nutrition advice, and does not replace your doctor or dietitian.

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