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Iron Rich Foods for Anemics

Iron deficiency anemia is the most common type of anemia, according to the American Accreditation Health Care Commission. A lack of sufficient iron hinders your body from transporting oxygen and can lead to various health complications. Maintaining a diet packed with a variety of iron-rich foods and possibly taking an iron supplement can both help return your blood counts to normal and stimulate nutritious eating habits.

  1. Animal Foods

    • The iron your body can absorb from animal-based foods is called heme iron and is 2 to 3 times easier to absorb than the non-heme iron you get from eating plant-based foods. Some heme iron-rich foods include seafood such as cooked clams, oysters, mussels, sardines, shrimp, tuna and halibut. Poultry-based options include eggs, chicken livers, duck and turkey. Other meats such as beef, beef livers, lamb and pork also contain notable iron content.

    Fruits and Vegetables

    • Integrating a large variety of fruits and vegetables into your daily diet is an effective way to increase your non-heme iron intake. Some sources are more potent than others. Spinach and other dark leafy greens are high up on the list along with dried fruits such as raisins, dried apricots, sun-dried tomatoes and prunes. Peas, beets and plantains are a few other widely available options.

    Grains, Beans, Nuts and Seeds

    • Produce is not the only way to find valuable non-heme iron. Many dry cereals are now fortified with iron and can offer as much as 18 mg of iron per serving -- 100 percent of the recommended daily allowance for adult females. Instant cooked cereals, rice, oatmeal and whole wheat bread are also iron-rich grains. A plethora of beans fit the bill including soy, white, black, pinto, garbanzo, lima, kidney and navy beans. Iron-filled nuts include cashews, almonds and pine nuts. Also try to sneak some seeds into your diet such as pumpkin or squash seed kernels, sunflower seeds, sesame seeds and lentils.

    Other Foods

    • Dried herbs, especially thyme, are some of the most iron-packed foods you will find. Dried herbs are versatile so it is easy to sprinkle them into a variety of dishes. Molasses, cocoa powder and chocolate are also iron abundant.

    Vitamin C and Absorption

    • Sometimes your body needs help absorbing the iron you get from food, especially non-heme iron. To increase absorption, eat foods packed with vitamin C along with your non-heme iron-filled foods. Some vitamin C-rich foods include guavas, red and green bell peppers, oranges, kiwis, grapefruit, strawberries, cantaloupes, tomatoes, papayas, mangoes and Brussels sprouts.

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