Eat Iron-Rich Foods to Reduce Anemia
Iron deficiency is a common cause of anemia.
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Eat Iron-Rich Foods to Reduce Anemia
Anemia is a condition where your body lacks healthy red blood cells or is low in hemoglobin, the molecule in blood cells that carries oxygen. Iron deficiency is a common cause of anemia.
People with anemia may often feel tired, cold, and dizzy, or have trouble concentrating. Eating iron-rich foods can help people with iron-deficiency anemia build up healthy blood.
Vegetables
Spinach, okra, sweet potatoes, winter squash, white potatoes
Beans & Legumes
Dried peas, dried beans, legumes (like lentils and chickpeas), tofu, soybeans
Grains
Iron-fortified whole grain breads and cereals, iron-enriched whole wheat pasta, quinoa, amaranth
Seafood
Shellfish (clams, shrimps, oysters), sardines, anchovies
Meat
Poultry (thighs, drumsticks of chicken and turkey), lean beef, veal, pork, lamb, liver
Other Food
Dark chocolate (at least 62% cacao), nutritional yeast, mixed seeds, almonds, blackstrap molasses
Dried Spices
Dried spices including basil, thyme, cumin, mint, turmeric
1 tsp = about 1.2-1.6 mg iron!
Vitamin C-rich Foods
Vitamin C helps our bodies absorb iron
Fruits: Citrus (oranges, grapefruits), strawberries, cantaloupe, kiwi
Vegetables: Brussels sprouts, broccoli, asparagus, bell peppers, cauliflower, potatoes, spinach, turnips
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