Iron Defficiency Anemia: What Iron-Rich Foods to Eat and What to Avoid

The first thing you should know is that there are several types of anemia, including:
- iron-deficiency anemia (the most common)
- sickle cell anemia (a disorder affecting African Americans)
- vitamin deficiency anemia
- blood loss anemia (due to internal bleeding)

This article will deal with iron-deficiency anemia, which is more common with women due to menstruation and pregnancy problems, but can occur in men as well.

Iron-deficiency anemia is usually detected through blood tests, as in case of an anemia the hemoglobin and red blood cells (RBCs) are lower than normal. Depending on the gravity of the anemia, the doctor you’re seeing might recommend iron tablets and other medication. In addition to this, you can help yourself recover faster by eating certain foods that will help restore the balance of iron in your body.

The following foods are recommended:
1. Liver: if you can stand it, liver is a great source of iron. Do not eat liver if you are pregnant, as it contains high traces of vitamin A, which may be harmful to the baby.
2. Red meats: eat plenty of steaks, as ‘rare’ as you can stand them. Beef and lamb steaks are particularly rich in iron.
3. Steamed mussels and oysters
4. Baked beans and chick peas
5. Iron-enhanced cereal, like Bran and Branflakes
6. Boiled Spinach
7. Boiled egg
8. Wholemeal bread
9. Canned Sardines
10. Tofu
11. Pumpkin and Sesame Seeds
12. Beets


Other foods that contain decent amounts of iron include: asparagus, broccoli, brown rice, banana, honey and lentils.

An important aspect to remember is that the iron from meat products (‘heme’ iron) is easily absorbed in the blood, while the one in vegetables is not. In order to improve the absorption of iron, vitamin C is needed, which you can procure from orange juice, tomatoes and lemons.

Another issue to recall is that polyphenol-rich foods deter the absorption of non-heme iron into the body. Examples include teas, coffee, cola-based products and chocolate.

Whatever iron-rich foods you choose to eat, it is important to remember that they may not be enough to restore your iron levels. Therefore, it is important to consult with your doctor about the necessity of taking any iron tablets, as well as to share with him the diet you would like to employ.