Anemia is a common condition that occurs when your body doesn’t produce enough red blood cells or hemoglobin, resulting in fatigue, weakness, and shortness of breath.

While anemia can be caused by a range of factors, such as genetics or chronic disease, one of the most common causes is a lack of iron in the diet. Therefore, choosing the right foods that are rich in iron and other essential nutrients is key to prevent anemia.

Leafy Green Vegetables

Leafy green vegetables such as spinach, kale, collard greens, and cabbage are excellent sources of iron, folate, and vitamin C.

These nutrients play a crucial role in the formation of hemoglobin, the protein in red blood cells that carries oxygen throughout your body. A cup of cooked spinach, for instance, contains about 6.5 milligrams of iron, which is 36% of the recommended daily intake for women and 81% for men.

Meanwhile, a cup of cooked collard greens has 3 milligrams of iron and 177 micrograms of folate, which is 44% of the recommended daily intake.

Meat and Poultry

Meat and poultry are some of the best sources of heme iron, the type of iron that is easily absorbed by the body. Heme iron is found in animal-based foods such as beef, lamb, pork, chicken, and turkey.

A 3-ounce (85-gram) serving of beef, for example, contains about 2.6 milligrams of iron, which is around 15% of the daily value. If you’re a vegetarian or vegan, you can still get non-heme iron from plant-based sources such as beans, lentils, and tofu.

However, non-heme iron is not as well absorbed as heme iron, so you may need to eat more of these foods to get the same amount of iron.

Seafood

Seafood is another rich source of iron, as well as vitamin B12 and zinc, all of which are important for healthy red blood cells. Oysters, clams, and mussels are some of the best sources of iron and are especially high in heme iron.

A 3-ounce (85-gram) serving of cooked oysters, for instance, contains about 7 milligrams of iron, which is around 39% of the daily value for men and 19% for women. Other seafood sources of iron include canned sardines, canned tuna, and shrimp.

Fruits and Vegetables

While not as high in iron as animal-based foods, fruits and vegetables can still contribute to your daily iron intake. Many fruits and vegetables are also rich in vitamin C, which helps enhance iron absorption.

Some of the best sources of vitamin C include citrus fruits, kiwi, pineapple, papaya, and tomatoes. You can also get iron from dried fruit such as apricots, raisins, and prunes, and from vegetables such as broccoli, Brussels sprouts, and potatoes.

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Grains and Cereals

Grains and cereals are a good source of non-heme iron, although the amount of iron they contain can vary depending on how they’re processed.

For example, fortified breakfast cereals can be a good source of iron, with some containing up to 18 milligrams of iron per serving. Whole grains such as quinoa, brown rice, and oatmeal also contain iron, as well as fiber and other important nutrients.

Nuts and Seeds

Nuts and seeds are a good source of non-heme iron, as well as protein, fiber, and healthy fats. Some of the best sources of iron include pumpkin seeds, sunflower seeds, and almonds.

For instance, a quarter-cup of pumpkin seeds contains around 2.75 milligrams of iron, which is 15% of the recommended daily intake.

Vitamin C-rich Foods

Eating foods that are rich in vitamin C alongside iron-rich foods can help increase your body’s absorption of iron. This is because vitamin C can help convert non-heme iron into a more absorbable form.

Some of the best sources of vitamin C include oranges, strawberries, bell peppers, and tomatoes.

Avoid Foods That Inhibit Iron Absorption

While it’s important to eat iron-rich foods, it’s also important to avoid foods that can inhibit your body’s ability to absorb iron.

For instance, tea and coffee contain compounds that can bind to iron and prevent it from being absorbed into the bloodstream. Similarly, calcium-rich foods such as dairy can interfere with iron absorption. To maximize your iron absorption, try to avoid consuming tea, coffee, or calcium-rich foods alongside iron-rich meals.

Cook Foods in Iron-rich Cookware

Cooking foods in iron-rich cookware, such as cast iron, can also increase your intake of dietary iron.

When you cook acidic foods such as tomato sauce or chili in cast iron cookware, it can help leach iron into the dish, increasing the iron content of your meal. However, if you have hemochromatosis or iron overload, you should avoid cooking in iron-rich cookware.

Conclusion

Anemia is a common condition that can be caused by a range of factors, including a lack of iron in the diet.

Eating a variety of iron-rich foods, such as leafy green vegetables, meat and poultry, seafood, fruits and vegetables, grains and cereals, and nuts and seeds, can help prevent anemia and ensure a healthy intake of essential nutrients. Additionally, pairing iron-rich foods with vitamin C-rich foods and avoiding foods that inhibit iron absorption can further enhance your body’s ability to absorb iron and prevent anemia.