Anemia is a condition in which your body doesn’t have enough healthy red blood cells to carry oxygen throughout the body. Common types of anemia can be prevented and treated by eating more iron-rich foods. This includes heme iron from meats and fish, as well as non-heme iron from dark leafy greens, beans, tofu, lentils, dried fruits and some vegetables, like okra and eggplant. If you have a more severe type of anemia, your doctor may suggest taking iron dietary supplements.
Iron is a key nutrient for the human body. It helps the body create hemoglobin, which carries oxygen to the tissues. In addition to having a high-iron diet, it is also important to consume the other essential nutrients, such as protein, vitamin B6, folate and potassium.
The recommended dietary allowance of iron for adults is 8 mg per day, which varies by age and gender. Women need more iron than men because they lose iron during their monthly menstrual cycle. Pregnant and post-menopausal women need more than the recommended dietary allowance because they have extra needs for iron to help with pregnancy and childbirth.
Heme iron from meats and fish is absorbed more readily by the body than non-heme iron. Common sources of heme iron include poultry, red meats (like chicken and pork), fish, shellfish, eggs and tofu. In addition to consuming more heme-iron foods, those with anemia should avoid foods that are rich in phytates and oxalic acid, as these substances inhibit iron absorption in the digestive tract.
Lean cuts of beef are a good source of heme iron, but for those who are not fans of red meat, there are still plenty of options. For example, poultry is a great option because it is low in fat and cholesterol and contains plenty of iron. Eggs are another protein staple that is good for anemia because they are a good source of heme-iron and are rich in other nutrients, such as selenium, potassium, vitamin A and zinc.
Other non-heme-iron-rich food sources include legumes, tofu and dark leafy vegetables, such as kale, spinach, Swiss chard and collard greens. Additionally, people with anemia should eat more foods that are high in Vitamin C, which helps to absorb the iron they eat. Fruits and vegetables that are rich in Vitamin C include oranges, lemons, kiwis, strawberries, pineapples and tangerines.
Aside from adding more iron-rich foods to your diet, you can also try to increase the amount of time that you spend cooking meals at home. This will allow you to make more meals with higher levels of iron and other nutrients. Lastly, you can also talk to your health care provider about getting tested for hereditary hemochromatosis, a genetic disorder that causes too much iron in the body. They can recommend the best foods for anemia based on your specific diagnosis.