How to Cure Anemia Naturally with Diet, Ayurvedic Herbs, and Yoga Poses

What is Anemia?

Anemia is a disease in which there is deficiency of blood in the body. There is low hemoglobin in the blood. Due to this the oxygen carrying capacity of the blood becomes less. These days the number of patients suffering from anemia is increasing. The disease can be detected by observing the white part of the eye and the tip of nails.

What are the causes?

• Excessive bleeding during monthly periods in women
• Bleeding during accident
• Lack of iron, nutrients, folic acid and proteins in the body
• Bleeding per rectum due to piles and haemorrhoids
• Poor digestion
• Bleeding during delivery
• Hookworms in the body
• Thalassemia
• Disease of liver, spleen and pancreas also causes anaemia.

Anemia can result from low formation of red blood cells, either due to defects in the bone marrow or an inadequate intake of iron, vitamins and protein. It may also be resulted from loss of blood due to injury, bleeding piles and heavy mensuration.

A lack of digestive hydrochloric acid may also cause anemia, as it is needed to digest iron and protein taken in food. Emotional strain, anxiety and worry interfere with the manufacture of hydrochloric acid in the body. Worms in the intestine may also cause anemia, as they suck blood and may also cause internal bleeding.

When the blood count comes down to 2.5 million of 1.0 million from the normal .5 million, a person develops the symptoms of anaemia.

What are the symptoms of Anemia?

• One feels tired by little exertion or mild work also.
• To be lying down the whole day long
• The heart rate goes high by listening to a little higher volume
• Low appetite and disinterest towards food
• Sleeplessness
• Headache is consistent
• The color of skin becomes pale yellow
• The head feels giddy on getting up
• Breathlessness on little exertion
• Unusual cravings like eating mud or chalk (a sign of iron deficiency)

Tests

Whenever such symptoms are observed in the body, you should get tested for the hemoglobin. A normal person should have hemoglobin of 12 for females and 14 for males. Hemoglobin more than 15 is dangerous because this thickens the blood.

Important Blood Tests:

• Complete Blood Count (CBC) – Basic test to check hemoglobin levels and types of anemia.
• Serum Ferritin – To evaluate iron stores in the body.
• Vitamin B12 and Folate levels
• Peripheral Smear – Helps understand the shape and size of red blood cells.

When to See a doctor:

• If your hemoglobin is persistently below 10 g/dL
• If you feel extreme fatigue, shortness of breath, or chest pain
• If you have other conditions like thyroid issues, diabetes, or gut problems
• If you’re pregnant or planning to conceive.

(It’s important to monitor your progress and know when to get professional help.)

Types of Anemia

Not all types of anaemia are same and have same symptoms, knowing the type helps in addressing the root cause.

Iron Deficiency Anemia

This is the most common type and occurs when the body doesn’t have enough iron to produce hemoglobin. Women with heavy periods, people with poor diet, or bleeding issues (like piles or ulcers).

Common signs: Pale skin, weakness, hair fall, brittle nails.

Vitamin B12 Deficiency Anemia

B12 is essential for making red blood cells, the deficiency is especially seen in vegetarians, poor absorption (in elderly or those with gut issues), or autoimmune conditions.

Common signs: Fatigue, memory issues, tingling in hands and feet, mood changes.

Folate-Deficiency Anemia

Folate (a type of B vitamin) is crucial for cell production. It can be low in people who are alcohol addiction, pregnancy, or those not eating enough green vegetables.

Common signs: Tiredness, irritability, tongue inflammation.

Hemolytic & Sickle Cell Anemia (Genetic Types)

These are inherited and involve destruction or abnormal shape of red blood cells. These need special medical attention, but lifestyle support can help manage symptoms.

What are Natural Ways to Cure Anemia: Diet plan, Herbs, and Yoga poses?

Anemia can cure naturally when pair with natural treatment with proper guidance (except genetic anemia or major blood loss, medical intervention is essential). Let’s check what diet, herbs and yoga poses can help to cure anemia.

Diet

Nature has blessed us with powerful remedies in the form of everyday food. Here’s how you can fight anemia naturally through diet:

Iron-Rich Foods:

• Green leafy vegetables like fenugreek (methi), mustard leaves, radish leaves, and mint
• Sprouted grains – around 60g daily is ideal for breakfast
• Jaggery (Gur) – a traditional sweetener rich in iron. Use it after meals or in sweets
• Soaked dry fruits like figs and raisins (kishmish) overnight – a natural iron booster
• Sesame seeds (Til) – especially effective when combined with jaggery (like in ladoos)

Cooking Tips:

• Cook meals in iron utensils to enhance iron content naturally
• Pair iron-rich food with Vitamin C sources like amla, lemon, or oranges – this improves iron absorption
• Avoid tea or coffee immediately after meals – they hinder iron absorption

Herbs

In Ayurveda anaemia known as “Pandu Roga” – imbalanced doshas, mainly Pitta and Kapha.

Ayurvedic Herbs:

• Punarnava – Supports the liver and improves blood quality.
• Ashwagandha – Builds strength, immunity, and vitality.
• Triphala Churna – Improves digestion and nutrient absorption.

Yoga Poses

Yoga poses help to promote blood circulation, digestion, and oxygen delivery and clams the body. They can help boost hemoglobin and overall vitality.

Poses:

• Sarvangasana (Shoulder Stand) – Improves blood flow to vital organs.
• Paschimottanasana (Forward Bend) – Enhances digestion and reduces fatigue.
• Shavasana (Corpse Pose) – Helps in deep relaxation and managing stress.

Short Real-Life Case Study

One of my clients, a 32-year-old woman with chronic fatigue, turned out to have anemia. With daily intake of soaked raisins, methi parathas, and jaggery-laced ladoos, along with liver-supporting herbs, she regained her energy in just 4 weeks.

My Ayurvedic & Naturopathic Tip

Anemia is manageable and, in many cases, it can be reversible with the right diet and lifestyle. Try including these natural sources of iron and nourishing your body. Add vitamin C food like lemon, amla, citrus food can help your body absorb iron from food.

Iron + Vitamin C Food Pairing Chart

For Better Iron Absorption Naturally

Iron-Rich Foods	Vitamin C Boosters	Power Combo Example
Spinach (Palak), Fenugreek (Methi)	Lemon juice	Palak sabzi with fresh lemon juice
Sprouted moong or chana	Amla (Indian gooseberry)	Sprout chaat with amla chutney
Jaggery (Gur)	Orange, Sweet lime (Mosambi)	Gur with orange slices post meal
Cooked lentils (Dal)	Tomato or fresh coriander	Tomato dal with coriander topping
Sesame seeds (Til)	Guava or kiwi	Til ladoo with guava snack
Raisins, Figs, or Kishmish (soaked)	Papaya or pineapple	Morning snack of soaked kishmish + papaya
Beetroot or pomegranate	Lemon water	Beetroot salad with lemon dressing

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