Iron deficiency is the primary cause of anemia, leading to symptoms of anemia, including fatigue and lethargy. Boost iron in the body with the best foods for anemia.

Anemia: Best Meals for Boosting Iron

Anemia: Best Meals For Boosting Iron

Introduction

<p dir="ltr">Iron deficiency anemia is the most common nutritional disorder in the world according to the World Health Organization. A deficiency in the mineral i.e. iron leads to a deficiency in red blood cells, which causes anemia. Oxygen binds to the hemoglobin in the red blood cells and is transported to the organs and tissues. In anemia, the blood is not carrying enough oxygen to the cells of the body. Thus, causing you to feel weak and tired.</p>

<p dir="ltr">There are several causes of iron deficiency anemia, but inadequate dietary intake and a loss of blood are the two most common causes. Doctors typically prescribe oral iron supplements and intravenous (IV) iron to treat iron deficiency.&nbsp;</p>

<p dir="ltr">Similarly, people with iron deficiency anemia are also encouraged to follow a diet plan specifically designed for iron deficiency. The diet includes animal- and plant-based iron-rich foods, such as poultry, meat, seafood, nuts, seeds, and beans. While an iron-rich diet is necessary, you also need to include foods in your diet that improve the body&rsquo;s absorption of iron, in addition to avoiding foods that may interfere with the process.&nbsp;</p>

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Understanding Ways To Increase Dietary Iron

<p dir="ltr">Adding iron-rich foods to your diet and foods that increase the absorption of iron is the best way to curb iron-deficiency anemia. Iron-fortified cereals, bread products, orange juice, rice, and bread help with bringing iron levels back up. Below is a diet plan that a person with anemia may follow:&nbsp;</p>

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<h5 dir="ltr"><strong>Breakfast&nbsp;</strong></h5>

<ul>
	<li>
	<p><strong>Option 1: </strong>Unsweetened, iron-fortified oatmeal topped with either almonds, cashews, or walnuts, and a glass (8 ounces) of 100% orange juice which may help increase the absorption of iron in your body.&nbsp;</p>
	</li>
	<li><strong>Option 2: </strong>Brown bread, eggs, and apples, with a hand full of iron-rich nuts. Avoid tea and coffee with your meals as it inhibits the absorption of iron.&nbsp;</li>
</ul>

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<h5 dir="ltr"><strong>Lunch&nbsp;</strong></h5>

<ul>
	<li>
	<p><strong>Option 1: </strong>Boiled rice, chickpeas, or lentils with beef, chicken, or fish.&nbsp;</p>
	</li>
	<li><strong>Option 2: </strong>Chapati, leafy green vegetables, for example, spinach, or any other iron-rich vegetables, such as potatoes, beef, chicken, or fish curry.&nbsp;</li>
</ul>

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<h5 dir="ltr"><strong>Dinner&nbsp;</strong></h5>

<ul>
	<li>
	<p><strong>Option 1: </strong>Mutton curry or chops with chapati, or boiled rice with a leafy green vegetable on the side.&nbsp;</p>
	</li>
	<li><strong>Option 2: </strong>Stew any kind of meat with <a href="https://www.merisehat.pk/disease/chronic-kidney-disease">kidney</a> beans, chickpeas, and tomatoes with either boiled rice or chapati.</li>
</ul>

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<p dir="ltr">There are many foods that contain high levels of iron and can be combined to make nutritious meals to help with the intake of iron. Foods rich in vitamin C, such as tomatoes, cauliflower, apples, and oranges should also be added to your diet because they help with the absorption of iron. Below is a list of foods that you can add to your diet to help with iron-deficiency anemia:</p>

<p dir="ltr">&nbsp;</p>

<h5 dir="ltr"><strong>Fruits And Vegetables&nbsp;</strong></h5>

<ul>
	<li>Spinach&nbsp;</li>
	<li>Beetroot&nbsp;</li>
	<li>Soybean&nbsp;</li>
	<li>Kale&nbsp;</li>
	<li>Broccoli&nbsp;</li>
	<li>Citrus fruits, oranges, grapefruit&nbsp;</li>
	<li>Pomegranate&nbsp;</li>
</ul>

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<h5 dir="ltr"><strong>Nuts&nbsp;</strong></h5>

<ul>
</ul>

<ul>
	<li>Cashews&nbsp;</li>
	<li>Pistachios&nbsp;</li>
	<li>Almonds&nbsp;</li>
	<li>Walnuts</li>
</ul>

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<h5 dir="ltr"><strong>Meat And Fish&nbsp;</strong></h5>

<ul>
</ul>

<ul>
	<li>Beef&nbsp;</li>
	<li>Lamb&nbsp;</li>
	<li>Venison&nbsp;</li>
	<li>Liver&nbsp;</li>
	<li>Shrimp&nbsp;</li>
	<li>Salmon&nbsp;</li>
	<li>Tuna&nbsp;</li>
</ul>

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<h5 dir="ltr"><strong>Beans And Pulses</strong>&nbsp;</h5>

<ul>
	<li>Kidney beans&nbsp;</li>
	<li>Chickpeas&nbsp;</li>
	<li>Soybeans&nbsp;</li>
	<li>Black beans&nbsp;</li>
	<li>Pinto beans&nbsp;</li>
	<li>Peas&nbsp;</li>
</ul>

<p>&nbsp;</p>

<p dir="ltr">If you have been diagnosed with iron deficiency anemia, there are a few foods and drinks you should avoid because they can keep your body from absorbing iron into your system.&nbsp;</p>

<ul>
	<li>Black and green teas make the iron from plant sources indigestible.&nbsp;</li>
	<li>Coffee also prevents iron from being absorbed&nbsp;into your system. If you are taking iron-rich supplements or an iron-rich meal, avoid drinking coffee an hour before and after.&nbsp;</li>
	<li>Calcium-rich foods, for example, milk, yogurt, bananas, and some nuts interfere with the absorption of iron in the body.</li>
	<li>Gluten-containing foods such as pasta, barley, rye, wheat products, and oats, damage the intestinal walls and prevent the absorption of iron.&nbsp;</li>
	<li>Foods that contain phytates, such as legumes, whole-grain wheat, and brown rice should also be avoided because they prevent the absorption of iron.&nbsp;</li>
	<li>Foods containing oxalic acids, such as peanuts, parsley, chocolates, and spinach should also be eaten in a limited quantity if you are on iron medication.&nbsp;</li>
	<li>Tannins containing foods, such as grapes and corn should also be avoided.</li>
</ul>

<p>&nbsp;</p>

<p>Although iron-rich foods help raise the levels of iron in the blood, to achieve a healthy iron status, most people also need to take supplements alongside following a healthy diet. Some people also do not absorb iron well and may need IV iron treatments. Your doctor will best advise treatment based on your needs. However, the following tips can help with increasing the absorption of iron:</p>

<ul>
	<li>Avoid tea and coffee with meals.</li>
	<li>Avoid calcium-rich foods.</li>
	<li>Have iron-rich foods with those rich in vitamin C.</li>
	<li>Cook food for shorter periods on a cast-iron skillet.</li>
</ul>

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Conclusion

<p dir="ltr">Following an iron-rich meal is perhaps the easiest way to recover from anemia. All the foods mentioned on the list are easily available at well-stocked grocery stores. If you&rsquo;ve tried changing your diet, but failed at bringing your iron levels back to normal, you should speak with a doctor or dietician. They will recommend a supplement that is most effective for you, based on your needs.&nbsp;</p>

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