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16 foods to fight anemia from today

16 foods to fight anemia from today

May 5, 2024

Anemia is the most frequent blood disorder , and occurs when the body does not produce enough red blood cells (and therefore insufficient levels of hemoglobin) to transport oxygen to the muscles and other tissues and vital organs. Women are more likely than men to suffer from anemia, although the reason why this happens is still unknown.

The most common causes of anemia are l to iron deficiency, vitamin B12 deficiency , and folic acid deficiency. There are other reasons, such as breastfeeding, aging, hereditary disorders, etc. Undoubtedly, the most frequent lack is iron in the diet, that is, what is known as iron deficiency anemia.

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Symptoms of anemia

As to the symptoms of anemia , are the following:

  • Fatigue.
  • Lethargy.
  • Palpitations
  • Sensitivity to cold.
  • Difficulty breathing.
  • Acidity.
  • Swelling of the arms and legs.
  • Increased sweating
  • Blood in the stool.
  • Threw up.

The best foods against anemia

The diet can be beneficial to prevent and fight some types of anemia. Therefore, below you can find a list of foods that help overcome anemia :

1. Mushrooms

Mushrooms are a delicious food that can be eaten in a soup or as an accompaniment on a plate. These mushrooms have large amount of riboflavin, niacin, iron and beta-glucans , substances that favor the immune system. Depending on the type of mushroom that is consumed, it can provide up to 8 mg of iron.


Oysters are known to be an aphrodisiac food; but nevertheless, they are also rich in iron . In fact, Pacific oysters have some of the highest iron levels, with 7.2 mg of this mineral per 100 grams. Actually, most seafood (for example, clams, scallops or mussels) are great sources of iron.

3. Mackerel

Seafood is not the only seafood that helps fight anemia, as some fatty fish such as salmon, tuna, mackerel or the anchovies are also rich in iron. Combining seafood with fish can help prevent anemia even more.

4. Prunes

Prunes are a great source of iron, as are, for example, dried peaches. For every 100 grams, they contain 6 mg of this mineral. Being a delicious food, it is easy to add them to the daily diet . In fact, they are the perfect food to accompany cereals for breakfast, although it is important to take them in moderation, in small quantities.

5. Oatmeal

Another delicious and nutritious food for breakfast is oats. Oats are rich in iron; but nevertheless, contains a compound called phytic acid , which can inhibit the absorption of iron, so it should be considered a secondary source to combat anemia. Now, oats also contain B vitamins, including B12, which are important in this regard.

6. Tomatoes

Tomatoes contain two important compounds to fight anemia: vitamin C and lycopene . Vitamin C helps the body absorb iron more easily, and lycopene is good for keeping the organism in good condition and preventing unnecessary wear. These vegetables are rich in beta carotene and vitamin E, which are essential for the health of the skin and hair. Add a tomato or two to the diet of the day to day helps the body to absorb more iron.

7. Eggs

Eggs are one of the foods with the highest protein content, but also they are full of vitamins and antioxidants They help your body fight anemia. A large egg has 1mg of iron. Although they enjoy a bad reputation because they are associated with high cholesterol, they are very nutritious and healthy foods, indispensable in any diet.

8. Molasses

Molasses is also a great source of iron, as a spoonful of this food It contains 3.2 mg of this mineral . You can add molasses to a wide variety of products, as many people enjoy the baked combination of this food with oatmeal, on ice cream, or even to flavor the meat.

9. Walnuts

Walnuts are another great source of iron and, at the same time, have a great flavor. Although all nuts are rich in iron, both nuts and pistachios are the best source of iron with 15 mg per 100 grams of nuts. Yes, Consume them in moderation , since they are very caloric.

10. Black chocolate

Chocolate lovers are in luck, since the darker version is ideal to combat anemia. One ounce of black gold has 5 mg of iron. One cup of cocoa powder has 11.9 mg of iron and one simple milk chocolate bar has 1.1 grams of iron.

11. Broccoli

Much is said about spinach because of its high iron content, but contain oxalic acid , which reduces the absorption of this mineral, which is why broccoli is better, which also contains other micronutrients such as vitamin C. Broccoli is one of the healthiest foods that exist.

12. Honey

Nothing sweeter for anemia than honey, a very nutritious and delicious food. Honey is good for the whole body and provides a large amount of iron. 100 grams of honey have approximately 0.42 grams of iron. It also includes magnesium and copper, which help increase the level of hemoglobin in the blood .

13. Peanut butter

Peanut butter is a fantastic source of iron and is easily assimilated by the body. It can be taken in many ways, but to promote the anti-anemia effect, it is possible to consume it with wholemeal bread. Two tablespoons of peanut butter have 0.6 mg of iron. Of course, be careful and choose only those that do not have artificial additions .

14. Whole grain bread

As mentioned in the previous point, peanut butter along with a slice of wholemeal bread is ideal to combat anemia, and is that a single slice of wholemeal bread provides 6 percent of your daily iron requirement. In particular, it is a great source of non-heme iron, which helps the body to effectively combat the deficiency of this mineral .

15. Apple

The apple is not well known for being a natural food with high iron content; However, scientific studies have shown that vitamin C in apples and other fruits promotes the use of iron by the body.

16. Beets

Beet is known to be very effective when it comes to fighting anemia. This vegetable contains a large amount of iron that helps repair and reactivate the body's red blood cells and, therefore, favors the administration of oxygen to all the parts of his body.

5 Step Process to Treat Anemia Naturally (May 2024).

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