Anemia Diet: 10 Foods You Should Eat

In addition to consuming foods rich in iron, the diet to fight anemia must include vitamin C, as it helps in the assimilation of the first nutrient.
Anemia Diet: 10 Foods You Should Eat

Anemia is one of the health conditions most related to food. In many cases, it is caused by poor food intake. However, just as a bad diet can influence its appearance, an anemia diet can also be used.

In this article, we’ll tell you some things you should know about anemia, as well as some guidelines for fighting it.

What is anemia?

Anemia is a condition or syndrome that is caused by a decrease in the size or number of red blood cells in the blood. Likewise, it  can be characterized by a low hemoglobin level.

In general, anemia occurs as a consequence of a deficient diet in which there is a significant lack of micronutrients such as iron, folic acid and vitamin B12.

Types of anemia

Types of anemia

The most frequent anemia is related to lack of iron. This can happen because you don’t eat foods rich in this mineral, but it can also be due to intestinal malfunction, which prevents the absorption of this nutrient.

Likewise, it can occur due to excessive blood loss caused by bleeding, surgery or menstruation.

Lack of iron prevents the normal production of red blood cells. Thus, our body generates less red blood cells than we need. Also, the few that are produced tend to be very small and have very low hemoglobin values.

On the other hand, anemia can also be caused by a lack of folic acid or vitamin B12. In the first case, it is characterized by the organic generation of large but very fragile red blood cells.


The main symptoms that a person with anemia presents are the following:

  • Fatigue
  • Constant and intense cold sensation
  • Palpitations
  • Headache (headaches)

Generally, the most noticeable sign is paleness, but there is also evidence of a marked loss of strength and a weakened anemic state.

Anemia diet

Anemia is caused by a lack or absolute lack of certain micronutrients. Therefore, consuming foods with these vitamins and minerals can help us recover.

The first thing you need to know is the correct amounts your body needs on a daily basis. A healthy person, except in exceptional cases such as pregnancy, generally requires the following daily values:

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

Next, we’ll introduce you to some of the most beneficial foods for preventing and fighting anemia.

1. Alfalfa

Alfalfa can provide up to 1 mg of iron for every 100 grams you consume. In addition, it also contains vitamin C, which benefits your diet against anemia, as this vitamin helps improve iron absorption.

2. Oats

Oatmeal against anemia

For every 100 grams of oats you eat, you will be giving your body about 5 mg of iron. Therefore, a cup of oats can provide about 50% of the daily iron requirement.

3. Red meat

Red meat also contains iron. For every 100 grams of meat, you get 3 mg of iron. Of course, make sure the meat you eat is not high in fat.

4. Dried figs

Another ally of your diet against anemia is dried fig, which contains 4.2 mg of iron per 100 grams. Fresh figs also provide iron, but in a smaller amount: 0.6 mg per 100 grams.

5. Kiwi

Anemia diet: kiwi fruit

Kiwi fruit is high in vitamin C: around 98 mg per 100 grams. Even if you don’t get enough iron, by providing vitamin C, your body can better absorb iron from other sources.

6. Lentils

Lentils have 3.3 mg of iron for every 100 grams you consume. It also provides other important nutrients such as folic acid and copper.

7. Brewer’s yeast

Brewer’s yeast is a multivitamin, as it contains a wide variety and amount of minerals, trace elements and proteins. It also provides all the B-complex vitamins.

8. Miso

Miso is a soy, cereal and sea salt based condiment that can be found in a wide variety. All forms of miso contribute iron, but the most beneficial is Hatcho , which contains a total of 7.1 mg per 100 grams.

9. Pistachio

Anemia diet: pistachios

Pistachio is an excellent option in your diet against anemia, as it has 3.9 mg of iron per 100 grams.

Likewise, it provides about 1.2 mg of copper for every 100 grams. This is another mineral whose deficiency can cause anemia. Therefore, the combination of both nutrients can have a favorable effect on fighting anemia.

10. Beetroot

Beetroot provides 0.80 mg of iron for every 100 grams. In addition, it provides vitamin C and folic acid.

All of these nutrients combined create a kind of barrier that can protect you from anemia. In any case,  remember that you should look for a professional who will take full control during the recovery process.


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