Nutrition at 14: Iron for Girls Once Periods Begin
Once periods begin, girls lose iron every month while still growing, and in India anaemia is very common: NFHS-5 found it in 59% of girls aged 15 to 19. Iron-rich food with vitamin C, no tea with meals, and the free weekly iron tablets offered through schools all help.
- NFHS-5 (2019-21) found anaemia in 59.1% of Indian girls aged 15–19.
- Monthly blood loss plus growth raises iron needs sharply.
- Pair iron foods with vitamin C; keep tea away from meals.
- India’s Anaemia Mukt Bharat programme gives weekly iron-folic acid to adolescents.
- Tiredness, breathlessness and pale skin are reasons to get tested.
Why anaemia is so common in teenage girls
Two things happen at once in early adolescence: the body is growing fast, increasing blood volume and muscle, and periods begin, bringing a monthly iron loss. Typical Indian vegetarian diets supply iron that is absorbed less efficiently, so the gap opens quickly.
The National Family Health Survey (NFHS-5, 2019-21) found that 59.1% of adolescent girls aged 15 to 19 in India were anaemic. It is common enough that every girl should be considered at risk.
Iron-rich Indian foods
| Food | why it helps |
|---|---|
| Rajma, chana, moong and masoor dal | Good plant iron and protein |
| Green leafy vegetables (palak, methi, amaranth) | Iron plus folate |
| Ragi, bajra | Millets with more iron than white rice |
| Til and garden cress seeds (halim) | Iron-dense in small amounts |
| Jaggery, dates | Some iron, eaten in moderation |
| Eggs, for those who eat them | Well-absorbed iron |
Iron-rich Indian foods for women has more detail on each.
Help the body absorb it
- Add vitamin C to iron-rich meals: lemon on dal, amla, guava, tomato or an orange.
- Keep tea and coffee at least an hour away from meals.
- Take calcium-rich foods and calcium tablets at a different time from iron-rich meals where practical.
- Sprouting and fermenting (sprouts, idli, dosa) improve iron availability.
Weekly iron tablets through school
India’s Anaemia Mukt Bharat programme provides weekly iron and folic acid tablets to adolescents through schools and health centres, along with deworming. Taking them as advised is one of the simplest ways to prevent anaemia. Any questions about side effects or dosing should go to a doctor or the school health team.
When to get tested
Tiredness, breathlessness on stairs, pale skin, headaches, poor concentration and very heavy periods are reasons to ask a doctor for a haemoglobin test. Heavy periods themselves are also worth discussing. nutrition at 13 covers growth-spurt nutrition, and what to eat during periods covers period comfort.
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Frequently asked questions
Why do teenage girls become anaemic?
Rapid growth increases iron needs at the same time as periods begin, adding a monthly iron loss. Plant-based iron is also absorbed less efficiently. NFHS-5 found anaemia in 59.1 percent of Indian girls aged 15 to 19.
What should a 14-year-old girl eat for iron?
Dals, rajma, chana, green leafy vegetables, ragi, bajra, til and garden cress seeds, and eggs if she eats them, ideally with a source of vitamin C such as lemon, amla or guava.
Should teenage girls take iron tablets?
India's Anaemia Mukt Bharat programme offers weekly iron and folic acid tablets to adolescents through schools. Higher-dose treatment should only be taken if a doctor diagnoses anaemia.
Does tea affect iron absorption?
Yes. Tea and coffee reduce the absorption of plant-based iron, so it is best to drink them at least an hour away from meals.
What are the signs of anaemia in teenagers?
Tiredness, breathlessness, pale skin, headaches, dizziness and poor concentration. A simple haemoglobin blood test confirms it.
Nutrition by age
13 · 14 · 15 · 16 · 17 · 18 · 19 · 20 · 21 · 22 · 23 · 24 · 25 · 26 · 27 · 28 · 29 · 30 · 31 · 32 · 33 · 34 · 35 · 36 · 37 · 38 · 39 · 40 · 41 · 42 · 43 · 44 · 45 · 46 · 47 · 48 · 49 · 50 · 51 · 52 · 53 · 54 · 55 · 56 · 57 · 58 · 59 · 60 · 61 · 62 · 63 · 64 · 65 · 66 · 67 · 68 · 69 · 70 · 71 · 72 · 73 · 74 · 75 · 76 · 77 · 78 · 79 · 80
Sources
- International Institute for Population Sciences, National Family Health Survey (NFHS-5), 2019-21: India, Ministry of Health and Family Welfare.
- Ministry of Health and Family Welfare, Anaemia Mukt Bharat: Intensified National Iron Plus Initiative, operational guidelines, 2018.
- ICMR-NIN, Nutrient Requirements for Indians (RDA 2020) and Dietary Guidelines for Indians, 2024. nin.res.in
- World Health Organization, Healthy diet fact sheet. who.int