Nutrition for Pregnant Women with Anemia

Anaemia during pregnancy is defined as a haemoglobin level below 11 grams per decilitre and is classified as mild (10 to 10.9 g/dL), moderate (7 to 9.9 g/dL), or severe (below 7 g/dL). India has one of the highest rates of pregnancy anaemia in the world, with approximately 50 per cent of pregnant women affected. Iron deficiency is the most common cause, though folate and vitamin B12 deficiencies also contribute.

Anaemia increases the risk of preterm delivery, low birth weight, postpartum haemorrhage, and maternal mortality in severe cases. Nutritional management alongside medical treatment is critical for improving haemoglobin levels and ensuring a safe pregnancy. A structured dietary approach tailored to your severity level can make a meaningful difference in your recovery.

Women with anaemia need to maximise iron intake at every meal. Start the day with iron-fortified cereals or ragi porridge sweetened with jaggery. Include a serving of green leafy vegetables such as palak, methi, or amaranth at both lunch and dinner. Add beetroot, either as juice, in salads, or in paratha filling, to at least one meal daily.

Incorporate iron-rich lentils and legumes like masoor dal, rajma, and black chana as your primary protein sources. For non-vegetarian women, include egg yolks, chicken liver, or lean red meat two to three times per week. Between meals, snack on dates, raisins, halim seeds soaked in milk, or a dry fruit laddoo made with jaggery and sesame seeds.

An example daily plan might include ragi dosa with sambar for breakfast, a spinach dal with brown rice and lemon for lunch, roasted chana and a pomegranate for afternoon snack, and methi chicken or paneer with chapati and beetroot raita for dinner.

Simply eating iron-rich foods is not enough. You must also optimise absorption. Pair every iron-rich meal with a vitamin C source such as amla, lemon, tomato, guava, or orange. A practical habit is squeezing half a lemon over your dal and salad at every meal. Cooking acidic dishes like rasam and sambar in cast iron vessels further increases iron content.

Avoid drinking tea or coffee within one hour of iron-rich meals, as tannins reduce absorption by up to 60 per cent. If you take calcium supplements, time them separately from iron-rich meals and iron supplements. Soaking, sprouting, and fermenting grains and legumes (as in idli and dosa preparation) reduces phytic acid and improves iron bioavailability.

While iron deficiency is the most common cause of pregnancy anaemia, deficiencies in folate and vitamin B12 can also lower haemoglobin by impairing red blood cell production. Folate-rich foods include green leafy vegetables, citrus fruits, fortified cereals, and legumes. Pregnant women need 600 micrograms of folate daily, which most prenatal supplements provide.

Vitamin B12 is found primarily in animal products, making strict vegetarians and vegans particularly vulnerable to deficiency. Dairy products, eggs, and fortified foods provide B12 for vegetarians. If your blood tests show B12 deficiency, your doctor may prescribe injectable or oral B12 supplements alongside dietary changes. Addressing all potential causes of anaemia, not just iron, is essential for effective recovery.

Dietary improvements typically take four to six weeks to show measurable changes in haemoglobin levels. Regular blood tests at Heamac Healthcare in Visakhapatnam will track your progress and determine whether your dietary approach is sufficient or if additional medical intervention is needed. Keep a food diary to ensure you are consistently meeting iron-rich food targets.

For moderate to severe anaemia, dietary changes alone may not be sufficient, and your doctor will likely prescribe iron supplements or, in severe cases, intravenous iron therapy. Continue your iron-rich diet alongside supplementation, as dietary iron supports sustained recovery and prevents relapse. After haemoglobin levels normalise, maintain your improved eating habits to prevent anaemia from recurring in later pregnancy.