Foods High In Iron For Anemia

Anemia is among the most common blood disorders in the world, affecting more than two billion [1] people globally.

And the primary cause of this condition is the deficiency of the important nutrient iron. However, both folate and vitamin B12 deficiencies can also contribute to it. Women are generally more prone to this condition than men, particularly perimenopausal or pregnant women.

But the good news is that with treatment and by following the right lifestyle, anemia can easily be cured in two to three months.

One of the ways by which people try to deal with the situation is by relying on iron supplements, but these may not be suitable for everybody. In certain cases, they may also cause allergic reactions.

That is why it is better to take iron-rich foods directly instead of relying on dietary supplements alone, and this guide will help you learn about the best options available. So, make sure to read until the end.

Understanding What Is Anemia

Anemia is a condition in which the blood does not have enough healthy RBCs or hemoglobin to carry oxygen to various body cells and tissues. When these cells do not get adequate oxygen, your body can experience various symptoms, such as weakness and exhaustion.

Additionally, anemia can take different forms due to different reasons. In many cases, there is more than a single cause, and the condition may be temporary or long-term. Also, it can range from mild to severe and may indicate a more serious illness.

The treatments for anemia depend upon the cause and, in extreme situations, may even require medical procedures. However, many types of anemia can be prevented by having a healthy, well-balanced diet. But before we look at what you should eat in such conditions, it is important to know the symptoms of anemia.

Symptoms Of Anemia

The symptoms of anemia can vary depending on the cause and the severity of the disease, and in milder cases, may not be noticeable. Common mild symptoms include fatigue, weakness, shortness of breath, skin yellowing, and reduced energy levels. On the other hand, severe symptoms can include increased heart rate, dizziness, fainting, and heart attacks.

Causes Of Anemia

Anemia occurs when the blood does not have enough oxygen-carrying RBC, which can happen due to various reasons. For instance, the body might not produce enough red blood cells, or increased blood loss may deplete the cells faster than they are produced.

In certain cases, it may also happen that the body might itself be harming the red blood cells, usually as a result of some serious disease. On that note, here are the different types of anemia commonly observed:

Types Of Anemia

1. Iron Deficiency Anemia

Iron deficiency anemia is the most common type of anemia and, as the name indicates, is caused by a deficiency of iron in the body. The bone marrow requires iron to produce hemoglobin, the protein present in RBCs responsible for carrying oxygen to various organs and the body’s tissues and CO2 back to the lungs.

2. Vitamin Deficiency Anemia

Besides iron, your body requires folate and vitamin B12 to produce red blood cells and any deficiency in their levels acb cause vitamin deficiency anemia. Alternatively, there may not be a deficiency of these vitamins and minerals, but the body might not be able to use them effectively.

3. Aplastic Anemia

One of the most dangerous types of anemia, this occurs when the body does not produce enough red blood cells. It can be caused by infections, autoimmune diseases, medications, and exposure to toxic chemicals.

4. Sickle Cell Anemia

This is another severe form of anemia in which the shape of the red blood cells is altered, affecting the blood flow. RBCs are generally round-shaped and flexible, but in some cases, they become shaped like crescent moons or sickles and become sticky and rigid, restricting the blood flow.

5. Thalassemia

Thalassemia is an inherited blood disorder that reduces the amount of hemoglobin present in the body. Since it is the role of hemoglobin to transport oxygen to cells and CO2 to the lungs, its reduction results in anemia, leaving you feeling exhausted and weak.

Effects Of Anemia

The first noticeable symptoms of anemia include a decrease in the ability to work and experiencing tiredness and fatigue.

However, in severe cases, anemia may even cause cognitive impairment or may be fatal. According to statistics, 20% of maternal deaths [2] are caused by maternal anemia, and the chances of low-birth-weight and premature babies are also higher in the case of anemic mothers.

Similarly, anemic children can suffer from cognitive defects, and those under the age of two with severe anemia face a higher mortality risk.

Treatments For Anemia

The treatment for different types of anemia depends upon their cause.

1. For Iron Deficiency Anemia

People suffering from iron deficiency anemia need to make changes to their diet and lifestyle and may also need to rely on dietary supplements.

2. For Vitamin Deficiency Anemia

In this case, also, the treatment involves increasing the nutritional intake of the body through diet changes and using supplements.

3. For Aplastic Anemia

Since this is a more serious type of anemia, its treatment involves regular blood transfusions to increase the number of red blood cells in the body. And if the bone marrow is diseased, it may involve a bone marrow transplant.

4. For Sickle Cell Anemia

Sickle Cell Anemia also requires bone marrow or stem cell transplants, but there is no permanent cure for this type of blood disorder. Treatments can only help relieve pain and prevent complications.

5. For Thalassemia

Milder forms of thalassemia do not require treatment and can be cured by improving the diet and lifestyle. However, more severe cases may require frequent blood transfusions and stem cell transplants.

Foods Rich In Iron

Anemia caused by an iron deficiency can be treated by increasing the iron intake of the body, and there are several common foods that you consume for this purpose. But you should be aware that there are two different types of iron present in such iron-rich food.

The iron that comes from animal sources is called heme iron, while that from plant sources is called non heme iron. Since the body absorbs heme iron more readily compared to non heme iron, vegetarians are often considered at greater risk of developing iron deficiency anemia.

Sources Of Heme Iron

1. Chicken Liver

Chicken liver is an excellent source of heme iron and contains folate [3] and many other vitamins and minerals. Additionally, it is inexpensive, versatile, and easy to cook, making it a fantastic option to include in your diet.

2. Oysters, Clams, And Mussels

All shellfish are high in iron, but oysters, clams, and mussels are exceptionally beneficial. Just three ounces of oysters can contain up to 40% of the daily value of heme iron needed by the body, which is higher than the amount of iron present in red meat. Similarly, a 3.5-ounce serving of clams can contain up to three mg of iron.

3. Beef Liver

Beef liver contains iron and vitamin B12, [4] both of which are required by the red blood cells of the body to function properly. One of the earliest known treatments for anemia was to eat meat, especially beef liver, on a regular basis.

4. Turkey Leg

Another one of the rich sources of heme iron is turkey leg, with 1.62 mg of iron present per 100gof meat. This makes it richer in iron than chicken, and the amount of iron can vary from 8 to 13% depending on whether you consume light or dark meat turkey.

5. Tuna

Fish offers several essential nutrients to the body, one of which is iron. Certain fish species like tuna are incredibly rich in iron, with a three-ounce serving containing about 1.4 mg of iron. When it comes to seafood, tuna is only second in iron content after clams, oysters, and mussels.

6. Sardines

Scaly fish like sardines are also quite rich in heme iron and provide protein and omega-3 [5] fatty acids. And sardines can be eaten on their own as a snack or as part of a complete meal.

7. Eggs

While the whole part of an egg is rich in iron, the maximum amount is present in the yolk. Two large eggs contain about 1.89 mg of iron, making them one of the best iron-rich foods for combating anemia.

8. Shrimp

Shellfish like shrimp and crab supply about two to three mg of iron in a three-ounce serving. These amounts contribute to about 25% to 38% [6] of the daily requirement for men of all ages and women over 50.

9. Beef

Ground beef is among the most easily accessible sources of iron, and one serving contains 15% of the DV (Daily Value) [7] required by an adult. It is also rich in Vitamin B, zinc, selenium, and protein.

10. Leg Of Lamb

Providing a similar amount of iron to beef, lamb meat is another excellent source of heme iron. A three-ounce serving of lamb leg contains about 13% of the DV [8] or 2.3 mg of heme iron.

Sources of Non heme Iron

1. Leafy Green Vegetables

Dark green, leafy vegetables such as raw spinach, kale, beet greens, collard, and swiss chard contain between 2.5 mg and 6.4 mg of iron per cooked cup. Besides, 100gm of spinach contains about 2.2 times more iron than 100 grams of salmon and 1.1 times more iron than the same amount of red meat.

2. Broccoli

Broccoli is a highly nutritious vegetable, with one cup serving containing about one mg of iron, which can be 6% of the DV. It is also rich in nutrients like vitamins C, K, and folate.

3. Beets And Beet Greens

Beetroots are among the most iron-rich vegetables and contain many vitamins and minerals. Plus, it has folic acid, fiber, and potassium.

4. Parsley

Another iron-rich option for vegetarians is parsley, which helps improve RBC count and promotes better heart health. In fact, many people do not know that parsley is richer than spinach in iron and thus a better option for reducing symptoms of anemia.

5. Okra

Rich in multiple nutrients like dietary iron, phosphorus, niacin, and copper, okra can help raise iron levels, thereby boosting hemoglobin required by the RBCs for proper functioning. It is also rich in folic acid, which is required to form red blood cells.

6. Squash

Different types of squash, such as butternut squash, summer squash, and others, contain a high quantity of non heme iron. They also contain vitamin C, which can help protect cells and tissues and keep them healthy.

7. Yams

Yams can help prevent anemia or reduce its symptoms since they are rich in iron and minerals. They are among the most versatile vegetables and can be easily prepared, making them a great option for vegetarians.

8. Asparagus

Offering 2.87 mg of non heme iron in a one-cup serving, asparagus provides over one-third of the daily iron requirement of an adult body. It can effectively increase your hemoglobin count, thereby reducing the risk of anemia.

9. Kidney Beans

Most beans contain enough iron to prevent conditions like anemia from occurring, and kidney beans are especially beneficial. They can offer up to 6.6 mg of iron per cooked cup. Similarly, white beans, lima beans, and navy beans can also be helpful.

10. Sesame And Pumpkin Seeds

If you’re looking for a tasty snack that can provide your body with sufficient iron, pumpkin seeds are the best option. A one-ounce serving of pumpkin seeds contains about 28 grams of iron. Similarly, sesame seeds offer a great taste and contain 1.31 mg of iron per tablespoon.

11. Iron Fortified Cereals

Iron-fortified cereals can be an effective way of increasing your iron intake without requiring too much effort. Studies have shown that consuming fortified cereals improves the level of vitamins like B1, B2, folate, and iron.

12. Dark Chocolate

Besides offering a rich, luxurious taste, dark chocolate can be very helpful in adding iron to your diet. A one-ounce serving of dark chocolate contains about 3.4 mg of iron, which is more than many vegetables and some types of meat.

13. Lentils

A necessary part of a vegetarian diet, cooked lentils are rich in iron, fiber, and protein. One cup of cooked lentils contains 6.59 mg of iron and 17.86 mg of proteins. Lentils also contain essential nutrients like vitamin B, magnesium [9], zinc, and potassium [10].

14. Prune Juice

Consuming prune juice regularly can be an effective way of treating iron deficiency anemia. Half a cup of prunes contains 0.81 mg of iron, providing 4.5% of the recommended DV, while half a cup of prune juice contains up to three mg of iron.

Vegetarians And Iron Intake

As mentioned before, animal-based sources of iron, or heme iron, are generally more easily absorbed by the body than plant-based sources. This puts vegetarians at a higher risk of developing problems like iron deficiency anemia. And in many cases, it may be difficult for both vegetarians and non-vegetarians to get the nutrients required by the body from the diet alone.

That’s where supplements can be very useful.

They can help ensure that your body gets enough iron. However, they contain several ingredients and some of them may not be suitable and may even cause allergic reactions. Moreover, follow the dosage instructions very carefully to prevent overdose. And it’s best to consult a physician before taking such supplements to prevent any risk factors.

The Importance Of Iron Enhancers

In certain cases, consuming iron fortified foods is not enough to meet the iron requirements of the body due to various health conditions. But the most common reason for this is that the body cannot effectively absorb iron from these foods, leading to an iron deficiency. And iron enhancers can be very helpful in this regard.

These are essentially foods that may not be rich in iron themselves but can effectively improve the iron absorption of the body. Here are some of the most effective iron enhancers that you can take with iron-rich foods to prevent iron deficiency anemia:

1. Citric Acid

Vitamin C increases the absorption of both heme and non heme iron. Vegetables and fruits high in vitamin C, such as orange juice or lemon juice, are a great choice for this purpose. Half a cup or four ounces of orange juice is usually enough to help the body absorb iron properly. Other sources of citric acid include citrus fruits, bell peppers, strawberries, and broccoli.

2. Ascorbic Acid

Another powerful enhancer of iron absorption is ascorbic acid [11], which is often used in programs developed for combating iron deficiency anemia. Ascorbic acid is generally taken in the form of iron supplements and helps regulate cellular iron uptake. Like citric acid, ascorbic acid is present in natural sources like tomatoes, white potatoes, citrus fruits, etc.

3. Alcohol

While not containing iron itself, alcohol is very effective in increasing iron absorption by the body and preventing an iron deficiency. While almost all alcohol can help increase the body’s iron stores, the efficacy varies according to the type of alcohol being consumed. For instance, white wine is considered to be more effective than red wine for this purpose.

4. Poultry And Other Meats

We’ve mentioned that chicken and turkey are rich in iron, but these meats also act as enhancers to increase iron absorption from other sources. Some studies [12] have reported that a poultry-based meal can result in two to three times greater absorption of non heme iron by the body.

Things To Avoid

While certain foods can act as enhancers to help improve the body’s absorption capacity, there are other foods that act as inhibitors. Some common iron inhibitors include:

1. Calcium

Calcium is present in foods like cow’s milk, yogurt, cheese, ice cream, tofu, and other dairy products and blocks the absorption of both heme and nonheme iron.

2. Phytates

Phytates are present in plant-based foods such as wheat bran, peanuts, and peas and can counter the effects of enhancers like vitamin C, resulting in reduced iron levels.

3. Polyphenols

Another iron inhibitor is polyphenols, commonly found in beverages like herbal and black tea [17], coffee, cocoa, and certain fruits and vegetables. These bind themselves to the iron in the body and prevent it from getting absorbed in the bloodstream.

Problems Associated With Too Much Iron Intake

When the body has too little iron, it can lead to iron deficiency anemia, causing weakness, fatigue, and other problems. Hence, it is vital to ensure that you get enough iron through food or by taking an iron supplement.

However, there is another side to this. Taking too much iron can also be harmful and lead to other health conditions.

Generally, people depend on iron supplements to increase their iron intake instead of relying on natural sources. But when you start taking supplements with more than 20 mg of iron frequently, it may cause iron poisoning and you may experience nausea, vomiting, and stomach pain. It may even lead to organ failure, coma, internal bleeding, and death in extreme cases.

Final Thoughts

If you’re looking to increase the iron in your body to prevent or treat conditions like iron deficiency anemia, there are several options to choose from. These include both vegetarian and non-vegetarian options as well as dietary supplements. However, keep in mind the precautions mentioned above and avoid overdosing when taking supplements.

The best way to deal with an iron deficiency is to create a meal plan that ensures proper intake of all the nutrients in the right quantity. And we’d strongly recommend consulting doctors or dietitians to help you out.

With that said, it is time to conclude this guide. Until next time!