Heme and non-heme
Meat and fish provide heme iron that absorbs more easily. Plant iron from dals, tofu, and greens absorbs less, so pair with lemon, tomatoes, or capsicum. A squeeze of citrus on chana is not a garnish; it is strategy.
- Palak dal with lemon
- Chicken or fish with a tomato salad
- Chole with peppers and onion
- Tofu stir-fry with broccoli
Weeknight plates
Keep tea and coffee a little away from the iron-focused meal if your levels run low.
Who should be extra thoughtful
Menstruating people, frequent blood donors, and some vegetarians are more often low. Pregnancy needs a clinician’s plan. Black stools, severe fatigue, or known ulcers need medical care, not a new dal recipe alone.
Never start iron tablets because a friend did. Excess iron is harmful, and the cause of anemia matters.
