Accessed Oct. Schrier SL, et al. Treatment of iron deficiency anemia in adults. Iron-deficiency anemia. American Society of Hematology. Vitamin C: Fact sheet for health professionals. What is iron-deficiency anemia?
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October 17, Related Craving and chewing ice: A sign of anemia? Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic.
Oxalates can bind with iron, preventing the absorption of nonheme iron. Vitamin C helps your stomach absorb iron. Eating leafy greens with foods that contain vitamin C such as oranges, red peppers, and strawberries may increase iron absorption. Some greens are good sources of both iron and vitamin C, such as collard greens and Swiss chard. All meat and poultry contain heme iron. Red meat, lamb, and venison are the best sources. Poultry and chicken have lower amounts. Eating meat or poultry with nonheme iron foods, such as leafy greens, along with a vitamin C-rich fruit can increase iron absorption.
Liver is arguably the most popular organ meat. Some other iron-rich organ meats are heart, kidney, and beef tongue. Some seafood provides heme iron. Shellfish such as oysters, clams, scallops, crabs, and shrimp are good sources.
Most fish contain iron. Shop for canned tuna online. Calcium may bind with iron and reduces its absorption. Many foods are fortified with iron. Beans are good sources of iron for vegetarians and meat eaters alike. Shop for canned beans. Many types of nuts and seeds are good sources of iron. They taste great on their own or sprinkled on salads or yogurt. A person should also be aware of foods that can inhibit iron absorption.
The plan below was developed to show the type of healthy meals a person with anemia might include:. Unsweetened oatmeal made with sprouted oats topped with raspberries, hemp seeds, and cacao nibs.
Enjoy with a glass of iron-fortified orange juice. Tea and coffee inhibit iron absorption, and people should not drink them with meals.
Lamb chops with boiled potatoes, steamed broccoli, and curly kale. A stew that includes kidney beans, chickpeas, black-eyed peas, tinned tomatoes, onions , red peppers, and garlic, topped with vegan or dairy-based cheese and a dollop of vegan or dairy-based yogurt. Many foods contain high levels of iron. A person may find it easy to combine them and make tasty, nutritious meals that help to boost the intake of iron.
However, some dark, leafy greens also contain oxalates, which can inhibit iron absorption. Rather than relying solely on vegetables, a person should aim to get iron from a variety of sources. It may be a good idea to choose iron-fortified cereals, bread products, orange juice, rice, and pasta. Also, fermented and sprouted grains and legumes are a better choice for people with iron deficiency because sprouting and fermenting break down anti-nutrient compounds that negatively impact iron absorption.
Although adding foods rich in iron to your diet can help raise blood levels of iron, most people with iron deficiency need to take supplemental iron to achieve healthy iron status. Some people do not absorb iron well and may need to have IV iron treatments. If a person has tried changing their diet and their iron levels remain low, they should speak with a doctor or dietitian, who may recommend a supplement. Healthcare professionals often recommend choosing a supplement containing ferrous salts such as ferrous fumarate, ferrous gluconate, or ferrous sulfate.
Iron dosage recommendations vary. People with iron deficiency anemia can benefit from adding iron to their diet. The foods and strategies listed above can help a person to manage the condition. Eating certain dark, leafy greens, meat, seafood, beans, nuts, and seeds can help a person to boost their iron intake. It may also be a good idea to use a cast-iron skillet, and cook meals for shorter periods, when possible.
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