Iron-deficiency anaemia: diet, what you can and cannot eat
Food cannot cure anaemia — iron tablets and a blood test do. What food can do is help: iron on the plate, and vitamin C beside it, because it is what lets plant iron through. The daily guideline is 16 mg for women before menopause and 11 mg for men and after it.
What a dish should not contain
Nothing is forbidden here — there is only what to aim for.
What to watch for
The dish is not ruled out, but you get a warning if it contains:
- caffeine
What there should be enough of
This is not a ban. The app flags a dish that has too little of it — it does no harm, it just does not work for you.
- Iron — at least 3.5 mg
Guidelines for the day
- Iron — at least 16 mg
Recipes that fit
Of the 178 recipes in the catalogue, 53 pass this check completely. Here are 24 of them:
- Buckwheat with eggs and herbsBreakfast · 25 minCalories 481 kcal · Iron 4.1 mg
- Hearty beef soup with potatoes and riceSoup · 100 minCalories 465 kcal · Iron 3.9 mg
- Turkey bake with potato and pumpkinMain · 60 minCalories 460 kcal · Iron 4.5 mg
- Potato and herb tortillaBreakfast · 50 minCalories 457 kcal · Iron 4.6 mg
- White bean and vegetable soupSoup · 45 minCalories 249 kcal · Iron 4.6 mg
- Quinoa with chicken, roasted pumpkin and pumpkin seedsMain · 45 minCalories 583 kcal · Iron 6.2 mg
- Quinoa porridge with walnuts and kiwiBreakfast · 25 minCalories 475 kcal · Iron 3.8 mg
- Pumpkin soup with quinoa and chickenSoup · 50 minCalories 550 kcal · Iron 6.1 mg
- Slow beef with buckwheatMain · 120 minCalories 523 kcal · Iron 4.5 mg
- Millet porridge with pumpkin seeds and strawberriesBreakfast · 30 minCalories 458 kcal · Iron 3.8 mg
- Chicken, quinoa and vegetable soupSoup · 50 minCalories 504 kcal · Iron 3.8 mg
- Turkey baked with pumpkinMain · 50 minCalories 313 kcal · Iron 3.6 mg
- Buckwheat porridge with pumpkin seeds and kiwiBreakfast · 20 minCalories 456 kcal · Iron 4.2 mg
- Lentil soup with spinach and red pepperSoup · 45 minCalories 250 kcal · Iron 4.8 mg
- Turkey rolls with spinach and curd cheeseMain · 40 minCalories 266 kcal · Iron 3.6 mg
- Egg muffins with beef and spinachBreakfast · 35 minCalories 281 kcal · Iron 4.5 mg
- Green borscht with sorrel, beef and eggSoup · 90 minCalories 238 kcal · Iron 4.1 mg
- Lentil and vegetable stewMain · 40 minCalories 361 kcal · Iron 5.8 mg
- Water-cooked oatmeal with pumpkin seeds, chia and strawberriesBreakfast · 10 minCalories 387 kcal · Iron 5 mg
- Beef soup with buckwheat and broccoliSoup · 80 minCalories 333 kcal · Iron 3.7 mg
- Quinoa with roasted pumpkin and spinachMain · 40 minCalories 457 kcal · Iron 7.5 mg
- Rye toast with chicken liver pâtéBreakfast · 30 minCalories 265 kcal · Iron 6.5 mg
- Chickpea soup with spinach and sweet paprikaSoup · 30 minCalories 232 kcal · Iron 4.4 mg
- Vegetable and quinoa stewMain · 40 minCalories 247 kcal · Iron 3.6 mg
The rest are in the app, each with the reason it suits you.
Not medical advice
The limits above are general guidelines, not a prescription. Yours are set by your doctor, and the nutrition figures are calculated from the ingredients and remain estimates. Where the app and your doctor disagree, follow your doctor.