Ten Good Foods For Anemia

In addition to eating iron-rich foods, vitamin C, which helps with iron absorption, should also be kept in mind when treating anemia.
Ten good foods for anemia

Anemia is a nutritional disorder. In many cases, it is due to eating low-nutrition food. But just as the wrong kind of food can contribute to the onset of anemia, so can food be used to treat it. In this article, we present ten good foods for anemia and tell you more about this ailment.

What is anemia?

Anemia is an ailment characterized by a decrease or decrease in red blood cells and low hemoglobin levels.

In general, anemia occurs as a result of a poor diet that lacks the necessary micronutrients such as iron, folic acid, and vitamin B12.

Types of anemia

Anemia is associated with a poor diet

The most common type of anemia is related to iron deficiency. It can occur if a person does not eat enough iron-containing products, but also as a result of poor bowel function, as this prevents the absorption of nutrients. Likewise, excessive blood loss due to bleeding, surgery, or menstruation can cause anemia.

Iron deficiency prevents normal red blood cell production. In this way, the body produces less red blood cells than it needs. In addition, the small red blood cells it forms are usually very small and have very low hemoglobin levels.

Anemia can also be caused by a lack of folic acid or vitamin B12. In the first case, it is characterized by the formation of large but very brittle red blood cells.


Here are the main symptoms of anemia:

  • Fatigue
  • Constant and intense feeling of coldness
  • Palpitations
  • Headaches

In general, the most noticeable symptom is pallor, but a significant decrease in strength and mood is also clear.

10 good foods for anemia

Anemia is caused by a partial or complete deficiency of certain micronutrients. Thus, eating foods that contain these vitamins and minerals can help you recover from anemia.

First, it is necessary to know how much of these nutrients your body needs on a daily basis. A healthy person, except in exceptional circumstances such as pregnancy, usually needs the following amounts:

  • Iron: 8 mg for men and 18 mg for women
  • Folic acid: about 400 mcg
  • Vitamin B12: 2.4 mcg

Here are some of the most helpful foods that can help reduce the risk of anemia and treat it.

1. Alfalfa sprouts

Blueberry sprouts give 1 mg of iron per 100 grams. In addition, they contain vitamin C, which also helps in the treatment of anemia, as it improves the absorption of iron.

2. Oats

Oats are good food for anemia

For 100 grams of oats the body receives 5 mg of iron. So you can get a couple of dec oatmeal for about half the iron requirement of the day.

3. Red meat

Red meat also contains iron: 3 mg per 100 g. However, it is good to be lean on the meat you eat.

4. Dried figs

Good food for anemia is also dried figs with 4.2 mg of iron per 100 grams. Fresh figs also contain iron but less: 0.6 mg per 100 grams.

5. Kiwi

Kiwi vitamin C promotes the absorption of iron

Kiwis are high in vitamin C: about 98 mg per 100 grams. Although kiwifruit does not contain iron, its vitamin C helps to absorb iron from other sources.

6. Lenses

The lenses contain 3.3 mg of iron per 100 g. In addition to this, they contain other important nutrients such as folic acid and copper.

7. Beer yeast

Brewer’s yeast is rich in a variety of vitamins, trace elements and proteins. It also contains all the B vitamins.

8. Miso

Miso is a spice made from soy, cereals and sea salt. Of all the misotypes, iron is allowed, but the most useful in this sense is hatcho, as it contains a total of 7.1 mg per 100 g.

9. Pistachios

Pistachios are high in iron

Pistachios are a good food for anemia, as they contain 3.9 mg of iron per 100 grams.

They also provide about 1.2 mg of copper per 100 grams. Copper is one mineral whose deficiency can cause anemia. Together, these two nutrients can help treat anemia.

10. Beets

Beetroot provides 0.8 mg of iron per 100 grams, in addition to vitamin C and folic acid.

All of these nutrients together help protect against anemia. In any case, be sure to seek expert advice during treatment. An expert can tell you what foods you should eat. Remember that a diet to treat anemia should be followed in a controlled manner.

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