{"id":23356,"date":"2021-03-19T09:30:59","date_gmt":"2021-03-19T13:30:59","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=23356"},"modified":"2026-04-29T11:49:18","modified_gmt":"2026-04-29T15:49:18","slug":"iron-rich-foods-anemia-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/iron-rich-foods-anemia-diet\/","title":{"rendered":"The 9 best foods for anemia"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Between trying to drink enough water, eat vegetables at each meal, and get some physical activity in\u2014you probably don\u2019t spend much time thinking about including iron-rich foods in your diet. That\u2019s a mistake. Iron is an important nutrient. Not getting enough can lead to health issues, including iron-deficiency anemia. Luckily, incorporating foods that are high in iron can help combat this condition.<\/span><b>\u00a0<\/b><\/p>\n<h2 id=\"what-is-iron-deficiency-anemia\"><span style=\"font-weight: 400;\">What is iron-deficiency anemia?<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Anemia occurs when your body either doesn\u2019t make enough healthy red blood cells or the blood cells aren\u2019t functioning properly. In the case of<\/span> <span style=\"font-weight: 400;\">iron-deficiency anemia<\/span><span style=\"font-weight: 400;\"> (IDA), there\u2019s not enough iron in the body to produce healthy red blood cells. That\u2019s an issue because iron helps produce hemoglobin, the part of red blood cells that carries oxygen throughout your body\u2014it\u2019s what makes blood red. Other types of anemia\u2014such as pernicious anemia and vitamin deficiency anemia are caused by a shortage of other nutrients, namely B12 and folate. In other cases, anemia is caused not by a production problem, but rather by blood loss or by blood cell destruction, termed hemolysis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Iron is essential for your body\u2019s growth and development. It\u2019s used to make hemoglobin, myoglobin, and some hormones. It\u2019s involved in transporting oxygen from your lungs to your body and muscles.\u00a0 \u201cWhen the body does not get enough iron, it cannot produce the number of red blood cells needed to keep you in good health,\u201d says <\/span><span style=\"font-weight: 400;\">Stephanie Martin, DO<\/span><span style=\"font-weight: 400;\">, a provider at Clinical Concepts in Brentwood, Tennessee.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Iron-deficiency anemia usually occurs gradually. The most common causes include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy (because your iron levels are being depleted to provide hemoglobin for the fetus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood loss from surgery or an injury<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty or an inability to absorb iron from foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not eating enough iron-rich foods.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you don\u2019t have enough iron, you probably won\u2019t notice any symptoms&#8230;at first. Your body will use up stored iron in your liver, spleen, and skeletal muscles. Once that is depleted, you enter the beginning stages of iron-deficiency anemia. Even if you don\u2019t have iron-deficiency anemia, iron is a crucial mineral for your body, helping to increase resistance against infections.\u00a0<\/span><\/p>\n<h3 id=\"symptoms-of-iron-deficiency-anemia\"><span style=\"font-weight: 400;\">Symptoms of iron-deficiency anemia<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have low iron levels or iron-deficiency anemia, you may experience the following symptoms:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tiredness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shortness of breath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cold hands and feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brittle nails<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soreness on your tongue\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cravings for ice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irregular heartbeat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yellow or pale skin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety and depression<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s also possible to have no symptoms at all. <\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/iron-deficiency-anemia\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Long-term complications<\/span><\/a><span style=\"font-weight: 400;\"> of untreated iron-deficiency anemia may include heart problems, higher risk of infections, or issues during pregnancy.<\/span><\/p>\n\t\t<div id=\"coupon-cta\" class=\"coupon-cta master-template\">\n\t\t\t<p id=\"headline\">Save up to 80% on Ferrous sulfate with SingleCare<\/p>\n\t\t\t<p id=\"subheadline\">Different pharmacies offer different prices for the same medication. 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Not all sources of iron are created equally, though. \u201cIt is important to note there are two forms of iron: heme and nonheme,\u201d explains <\/span><a href=\"https:\/\/beilnutrition.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Elizabeth Beil<\/span><\/a><span style=\"font-weight: 400;\">, RDN. Animal foods, like red meat, seafood, and poultry, have both types of iron and are better absorbed by the body. Non-heme foods aren\u2019t as well absorbed by the body and include non-animal sources, like fortified cereals and beans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not all people need the same amount of iron. The<\/span> <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/#h2\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">recommended dietary allowances<\/span><\/a><span style=\"font-weight: 400;\"> (RDA) for iron are different in men and women. In adult men, it\u2019s 8 mg. For women aged 19-50 years old, however, it\u2019s 18 mg to account for blood loss during menstruation. For pregnant women, the RDA increases even more, to 27 mg. Post-menopause, the RDA for women drops to 8 mg.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our wellness newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Wellness Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h2 id=\"9-iron-rich-foods-for-anemia\"><span style=\"font-weight: 400;\">9 iron-rich foods for anemia<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While iron intake is likely easier if you eat animal products, as one serving of meat can account for a large part of your RDA, reaching your targets is extremely doable by eating a wide range of plant-based, iron-rich foods. These are the best iron rich foods for anemia.<\/span><\/p>\n<h3 id=\"1-red-meat\"><span style=\"font-weight: 400;\">1. Red meat<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Time to cook up a hamburger\u2014one of the best sources of heme is red meat. A 100-gram serving of cooked ground beef contains <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1098213\/nutrients\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2.47 mg<\/span><\/a><span style=\"font-weight: 400;\"> of iron, or 15% of the recommended daily value for premenopausal adult women. The heme iron in red meat also increases absorption of nonheme iron from other foods eaten at the same time, like leafy greens.<\/span><\/p>\n<h3 id=\"2-organ-meat\"><span style=\"font-weight: 400;\">2. Organ meat<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It may be time to spice up your menu with some organ meats. These oft-overlooked foods, like livers and kidneys, are chock-full of iron. A 100-gram serving of fried beef liver weighs in at <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1098654\/nutrients\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">6.12 mg<\/span><\/a><span style=\"font-weight: 400;\"> of iron, or a third of a premenopausal adult woman\u2019s recommended daily intake.<\/span><\/p>\n<h3 id=\"3-seafood\"><span style=\"font-weight: 400;\">3. Seafood<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re a fan of fish, especially shellfish, you\u2019re in luck. Not only does it taste great, but it\u2019s also a rich source of iron for an anemia diet. Oysters and mussels are highest in iron, but scallops and sardines don\u2019t fall too far behind.\u00a0\u00a0<\/span><\/p>\n<h3 id=\"4-dark-turkey-meat\"><span style=\"font-weight: 400;\">4. Dark turkey meat<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to poultry, don\u2019t wait until Thanksgiving to enjoy turkey. Dark meat from the bird is tops for iron, weighing in at<\/span> <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171531\/nutrients\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">1.04 mg<\/span><\/a><span style=\"font-weight: 400;\"> per 100-gram serving.<\/span><\/p>\n<h3 id=\"5-lamb\"><span style=\"font-weight: 400;\">5. Lamb<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you need a change of pace from the usual steak, opt for lamb chops. Just 100 grams of lamb boasts <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1098346\/nutrients\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">1.98<\/span><\/a><span style=\"font-weight: 400;\"> mg of iron.<\/span><\/p>\n<h3 id=\"6-spinach\"><span style=\"font-weight: 400;\">6. Spinach<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The superstar leafy green is high in iron\u2014100 mg provides <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168462\/nutrients\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2.71<\/span><\/a><span style=\"font-weight: 400;\"> mg of iron. While that sounds like a lot of spinach, the vegetable wilts down drastically once cooked.<\/span><\/p>\n<h3 id=\"7-legumes\"><span style=\"font-weight: 400;\">7. Legumes<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only are they budget-friendly, but legumes like lentils, chickpeas, and beans are iron-rich, meat-free foods that are a good source of nonheme iron for an anemia diet.<\/span><\/p>\n<h3 id=\"8-tofu\"><span style=\"font-weight: 400;\">8. Tofu<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a solid choice for plant eaters wanting to up their iron intake, as a 100 gram serving of tofu packs in <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1864416\/nutrients\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">1.69 mg<\/span><\/a><span style=\"font-weight: 400;\"> of iron.<\/span><\/p>\n<h3 id=\"9-fortified-or-enriched-foods\"><span style=\"font-weight: 400;\">9. Fortified or enriched foods<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foods like bread, breakfast cereal, and oatmeal are often fortified with nutrients like iron. These can be a good \u201ciron filler\u201d for people struggling to eat enough foods with iron naturally occurring in them.<\/span><\/p>\n<h2 id=\"increasing-iron-absorption-in-an-anemia-diet\"><span style=\"font-weight: 400;\">Increasing iron absorption in an anemia diet<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Mixing and matching foods can increase your absorption of iron. \u201cI always recommend my clients pair their iron source with vitamin C,\u201d Beil explains. \u201cThis could be pairing your steak with some broccoli or bell peppers, having a spinach and citrus salad, or drinking some orange juice with your morning cereal. Vitamin C will capture the nonheme iron and store it in a form that is more easily absorbed in our bodies.\u201d<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you\u2019re a fan of a coffee with breakfast, it might be time to switch up your habit. \u201cA<\/span><span style=\"font-weight: 400;\">voiding coffee and tea with meals will also be really important as this can actually reduce iron absorption quite significantly,\u201d <\/span><span style=\"font-weight: 400;\">Beil says<\/span><span style=\"font-weight: 400;\">. Milk, caffeine, calcium supplements, and antacids can all negatively affect iron absorption.<\/span><b>\u00a0<\/b><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/vitamin-absorption\/\"><b>How to make sure you absorb your supplements<\/b><\/a><\/p>\n<h2 id=\"when-to-see-a-doctor\"><span style=\"font-weight: 400;\">When to see a doctor<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you think you may have low iron levels or iron-deficiency anemia, it\u2019s best to see your healthcare provider to have your iron levels checked. Depending on what your levels are like, making changes to your diet and increasing iron sources might suffice.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/anemia-treatment-and-medications\"><span style=\"font-weight: 400;\">more treatment<\/span><\/a><span style=\"font-weight: 400;\"> is needed, <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/ferrous-sulfate\"><span style=\"font-weight: 400;\">oral iron supplements<\/span><\/a><span style=\"font-weight: 400;\"> are the first recommended treatment option by most healthcare professionals. \u201cFor many people with iron-deficient anemia, oral iron may be enough,\u201d <a href=\"https:\/\/www.clinicalconceptsinob.com\/our-team\/\">Dr. Martin<\/a> explains. For adults, 65 to 200 mg of elemental iron daily is the usual dosage, and it\u2019s best to pair the supplements with food to reduce the risk of an upset stomach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, oral supplements may not work for everyone living with iron-deficiency anemia. \u201cIn some patients, oral iron may cause hard-to-tolerate side effects, such as nausea and stomach pain,\u201d Dr. Martin says. \u201cOral iron may also fail to achieve a satisfactory response because the digestive system has trouble absorbing it.\u201d If iron supplements fail, intravenous iron may be prescribed instead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Iron-deficiency anemia requires ongoing care to ensure iron levels reach\u00ad and stay where they need to be, which depends on a patient\u2019s condition and other factors. It can take time to reach optimal levels, so be patient and remember\u2014it\u2019s never too early to start adding more iron-rich foods to your diet.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Between trying to drink enough water, eat vegetables at each meal, and get some physical activity in\u2014you probably don\u2019t spend much time thinking about including iron-rich foods in your diet. That\u2019s a mistake. Iron is an important nutrient. Not getting enough can lead to health issues, including iron-deficiency anemia. Luckily, incorporating foods that are high [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":50347,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[553],"coauthors":[8856],"class_list":["post-23356","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-nutrition","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The best foods for anemia: 9 iron-rich foods<\/title>\n<meta name=\"description\" content=\"Fatigue, cravings for ice, and pale skin are some symptoms of an iron deficiency. 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