Food-therapy guide
What soup is good for anaemia and low iron?
Short answer
For anaemia and low iron, Cantonese food therapy often turns to Lotus Root, Grass Carp Tail and Four-Red Soup, Lotus Root, Red Kidney Bean and Pork Rib Soup, and Four Red Soup. These recipes combine foods traditionally associated with blood nourishment, including lotus root, beans, red-skin peanuts and red dates. They can be nourishing additions to meals, but food-therapy recipes are not a substitute for investigating persistent anaemia or low iron with a doctor.
In traditional Cantonese food therapy, tiredness, dizziness, a pale or dull complexion, cold hands and feet, and feeling depleted after menstruation or childbirth are commonly approached as signs that the blood needs nourishment. These traditional patterns do not identify the medical cause of anaemia.
The recipes below take several approaches: lotus root and beans in savoury soups, the traditional 'four red' combination of adzuki beans, red-skin peanuts, red dates and goji berries, and black rice in congee or tea. Some are light enough for regular family meals, while others are richer, warming choices traditionally used during recovery.
7 recipes compared
| Recipe | Type | Key ingredients | Best for | Time |
|---|---|---|---|---|
| Lotus Root, Grass Carp Tail and Four-Red Soupfull recipe free | Soups | Lotus root, Grass carp tail, Fresh ginger | Anaemia, fatigue, dizziness and a dull complexion | 110 min |
| Lotus Root, Red Kidney Bean, and Pork Rib Soupfull recipe free | Soups | Lotus root, Red kidney beans, Fresh ginger | Postpartum recovery or a weak, depleted constitution | 140 min |
| Four Red Soup (Si Hong Tang)full recipe free | Soups | Red dates, Red adzuki beans, Red-skinned peanuts | A simple meat-free blood-nourishing soup | 1 hr 10 min |
| Five-Red Lean Pork Soup (Wu Hong Shou Rou Tang)full recipe free | Soups | Beetroot, Adzuki beans, Raw peanuts with red skin | Blood nourishment with a folate-rich ingredient | 105 min |
| Longan, Red Date & Black Rice Congeefull recipe free | Congee & Porridge | Dried longan flesh, Red dates, Black glutinous rice | After menstruation or when a meal feels more useful | 70 min |
| Red Date, Goji and Roasted Black Rice Teafull recipe free | Herbal & Flower Teas | Red dates / jujube, Goji berries, Roasted black glutinous rice | A quick, practical daily drink | 20 min |
| Golden Needle (Daylily) and Black Wood Ear Chicken Soupfull recipe free | Soups | Dried golden needle flowers, Dried black wood ear mushroom, Fresh ginger | Fatigue, pallor, cold limbs or postnatal recovery | 110 min |
The recipes, and why each one fits
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SoupsLotus Root, Grass Carp Tail and Four-Red Soup
Lotus Root, Grass Carp Tail and Four-Red Soup
Best for: Anaemia, fatigue, dizziness and a dull complexion
This combines lotus root with adzuki beans, red-skin peanuts and red dates, ingredients traditionally associated with supporting blood nourishment. Eat the lotus root and beans as well as drinking the broth.
Traditionally associated with nourishing blood and brightening complexion
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SoupsLotus Root, Red Kidney Bean, and Pork Rib Soup
Lotus Root, Red Kidney Bean, and Pork Rib Soup
Best for: Postpartum recovery or a weak, depleted constitution
Lotus root and red kidney beans are paired with pork ribs, red dates and ginger in a gentle savoury soup traditionally valued for blood nourishment and digestive recovery. It is also suitable for the wider family.
traditionally associated with nourishing blood, supporting digestive recovery, and moistening the skin after childbirth
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SoupsFour Red Soup (Si Hong Tang)
Four Red Soup (Si Hong Tang)
Best for: A simple meat-free blood-nourishing soup
Red dates, adzuki beans, red-skinned peanuts and goji berries form the traditional Four Red combination. Eat the beans, peanuts and dates rather than drinking only the liquid.
Traditionally used to nourish blood, support heart qi, and brighten complexion
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SoupsFive-Red Lean Pork Soup (Wu Hong Shou Rou Tang)
Five-Red Lean Pork Soup (Wu Hong Shou Rou Tang)
Best for: Blood nourishment with a folate-rich ingredient
This savoury soup combines beetroot, adzuki beans, red-skin peanuts, tomato, red dates and lean pork. Beetroot is notably high in folate, a nutrient the body relies on for making red blood cells.
traditionally used to nourish blood, reduce water retention, support healthy skin tone, and provide antioxidant benefits
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Congee & PorridgeLongan, Red Date & Black Rice Congee
Longan, Red Date & Black Rice Congee
Best for: After menstruation or when a meal feels more useful
Black glutinous rice, longan and red dates make this a substantial warming congee traditionally used for blood nourishment and post-menstrual recovery. Black rice also provides iron and is best soaked before cooking.
traditionally used to nourish blood, support kidney health, and aid recovery from anemia or post-menstrual fatigue
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Herbal & Flower TeasRed Date, Goji and Roasted Black Rice Tea
Red Date, Goji and Roasted Black Rice Tea
Best for: A quick, practical daily drink
Roasted black glutinous rice is combined with red dates and goji berries in an easy tea traditionally associated with blood nourishment. The black rice provides iron alongside other nutrients.
traditionally associated with nourishing blood, supporting the liver and kidneys, and promoting healthy hair and vision
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SoupsGolden Needle (Daylily) and Black Wood Ear Chicken Soup
Golden Needle (Daylily) and Black Wood Ear Chicken Soup
Best for: Fatigue, pallor, cold limbs or postnatal recovery
Golden needle flowers and black wood ear mushroom are slow-cooked with chicken, lean pork and red dates. This warming Cantonese soup is traditionally used for blood nourishment and is especially popular after childbirth.
traditionally used to nourish blood, support skin radiance, and calm the mind
How to choose
- For the closest traditional match to anaemia, fatigue and dizziness, start with Lotus Root, Grass Carp Tail and Four-Red Soup.
- For postpartum recovery, choose Lotus Root, Red Kidney Bean and Pork Rib Soup or Golden Needle and Black Wood Ear Chicken Soup.
- For a meat-free option, Four Red Soup is the simplest choice and is suitable for all ages.
- For something more substantial after menstruation, choose Longan, Red Date & Black Rice Congee; for a quicker option, make Red Date, Goji and Roasted Black Rice Tea.
- If you tend to feel very cold and pallid, Four Red Soup can traditionally be made more warming with fresh ginger and brown sugar.
When to be cautious
- These recipes are traditional food-therapy choices, not treatments for anaemia. Persistent fatigue, pallor, dizziness or breathlessness should be investigated by a doctor because anaemia can have different causes.
- Lotus Seed, Lily Bulb, Longan and Silkie Chicken Soup was not selected because its warming nature requires additional care: longan should be replaced with goji berries during pregnancy, and the soup should be avoided during a cold or fever.
- If adding black glutinous rice wine to Golden Needle and Black Wood Ear Chicken Soup while breastfeeding, add it after finishing a nursing session, or simply omit it.
- When making roasted black rice tea, dry-roast the rice without washing it first; residual moisture can cause stored roasted rice to mould.
Common questions
Which soup is the best traditional choice for anaemia?
Lotus Root, Grass Carp Tail and Four-Red Soup is the most directly matched recipe in this collection. It combines lotus root with adzuki beans, red-skin peanuts and red dates, foods traditionally associated with blood nourishment. It is traditionally prepared for patterns including fatigue, dizziness and a dull complexion, but it should complement rather than replace medical investigation of anaemia.
What can I have after my period if I feel tired or depleted?
Longan, Red Date & Black Rice Congee is traditionally recommended after menstruation to replenish a depleted feeling. It combines black glutinous rice with longan and red dates and makes a more substantial meal than a tea. Soak the black rice for about four hours or overnight and retain the soaking water when cooking.
Is there a vegetarian option for blood nourishment?
Four Red Soup is a simple option made from red dates, red adzuki beans, red-skinned peanuts and goji berries, with no meat listed in the recipe. These four ingredients are traditionally associated with nourishing blood. Eat the beans, peanuts and dates rather than consuming only the liquid, as the solids are an important part of the dish.
Can I drink a tea instead of making a long-cooked soup?
Yes. Red Date, Goji and Roasted Black Rice Tea takes about 20 minutes and is the quickest option here. It combines red dates and goji berries with roasted black glutinous rice, which provides iron and is traditionally associated with blood nourishment. If you have more time, the same black rice can instead be simmered into a more substantial congee.
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