13 Best Foods High in Iron for People with Anemia
Anemia is a condition characterized by a lack of healthy red blood cells to carry sufficient oxygen to the body’s tissues. One of the most common causes of anemia is iron deficiency, which can lead to symptoms such as fatigue, weakness, shortness of breath, and pale skin. Iron is a vital mineral necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. If you’re anemic, increasing your intake of iron-rich foods can be an essential part of managing and improving your condition.
There are two types of iron in food: heme iron (found in animal sources) and non-heme iron (found in plant-based sources). Heme iron is more easily absorbed by the body, while non-heme iron requires the presence of vitamin C to enhance absorption. In this article, we’ll explore 13 of the best iron-rich foods for people with anemia, covering both heme and non-heme sources.
1. Lean Red Meat
Lean red meat is one of the richest sources of heme iron, which is easily absorbed by the body. Red meat, such as beef, lamb, and pork, provides a high concentration of bioavailable iron, making it an excellent option for those struggling with anemia. A 100-gram serving of lean beef, for example, contains around 2.7 mg of iron, which is about 15% of the recommended daily intake (RDI) for men and 9% for women.
Eating red meat a few times a week can significantly boost iron levels, especially when paired with vitamin C-rich foods to enhance absorption. Pairing lean red meat with vegetables like broccoli, spinach, or a squeeze of lemon over your meal can maximize the absorption of iron and provide an additional nutrient boost.
2. Chicken and Turkey
Poultry, particularly chicken and turkey, is another good source of heme iron. While not as rich in iron as red meat, dark meat cuts of poultry, such as chicken thighs and turkey legs, contain a decent amount of iron. A 100-gram serving of dark turkey meat provides about 1.4 mg of iron, contributing to 8% of the RDI for men and 5% for women.
Including poultry in your diet offers a leaner option compared to red meat while still providing an iron boost. Like other animal-based iron sources, chicken and turkey are well absorbed by the body, making them excellent choices for people with anemia. Adding vitamin C-rich vegetables like bell peppers or tomatoes to your meals can further enhance iron absorption.
3. Liver and Organ Meats
Organ meats, particularly liver, are among the best natural sources of iron. A single 100-gram serving of beef liver contains a whopping 6.5 mg of iron, providing 36% of the RDI for men and 23% for women. Liver also supplies other important nutrients, such as vitamin A, folate, and vitamin B12, which are crucial for the production of healthy red blood cells.
Liver can be prepared in various ways, from liver pâté to sautéed liver with onions. While it may not be everyone’s favorite, its high nutrient density makes it a powerful food for combating anemia. If liver isn’t to your liking, other organ meats such as kidneys and heart are also excellent sources of heme iron.
4. Shellfish
Certain types of shellfish, such as clams, oysters, and mussels, are incredibly rich in iron. For example, 100 grams of cooked clams contain up to 28 mg of iron, which is far above the RDI for both men and women. Shellfish provide heme iron, which is highly absorbable, making them one of the best foods to include in an anemia-fighting diet.
In addition to iron, shellfish are packed with other essential nutrients like vitamin B12, zinc, and omega-3 fatty acids, all of which are beneficial for overall health. Whether enjoyed raw, steamed, or in soups, shellfish can be a delicious and nutrient-dense way to boost iron intake.
5. Legumes
Legumes, such as lentils, chickpeas, beans, and peas, are excellent sources of non-heme iron, particularly for vegetarians and vegans. For example, one cup of cooked lentils provides about 6.6 mg of iron, which is 37% of the RDI for men and 22% for women. While non-heme iron is less easily absorbed by the body than heme iron, pairing legumes with vitamin C-rich foods can significantly enhance absorption.
Legumes are also high in fiber, protein, and other essential nutrients, making them a versatile and healthy choice for those managing anemia. You can incorporate them into soups, salads, stews, or use them as a base for vegetarian dishes like lentil curries or chickpea hummus.
6. Tofu and Tempeh
Tofu and tempeh, made from soybeans, are plant-based staples that provide a good amount of non-heme iron. A 100-gram serving of tofu contains approximately 3.4 mg of iron, which is 19% of the RDI for men and 12% for women. Tempeh, a fermented soybean product, is even more nutrient-dense, offering around 4 mg of iron per 100 grams.
Tofu and tempeh are versatile, plant-based protein sources that can be incorporated into stir-fries, salads, and grain bowls. Like other non-heme iron sources, combining tofu or tempeh with vitamin C-rich vegetables such as broccoli, kale, or red bell peppers can help improve iron absorption.
7. Spinach and Other Dark Leafy Greens
Dark leafy greens like spinach, kale, collard greens, and Swiss chard are rich in non-heme iron. For instance, one cup of cooked spinach provides about 6.4 mg of iron, which is 36% of the RDI for men and 20% for women. Although the iron in spinach is non-heme and not as easily absorbed, it is still a great plant-based source of iron, particularly when paired with vitamin C-rich foods like citrus fruits or tomatoes.
In addition to iron, dark leafy greens are packed with other important nutrients such as calcium, magnesium, and vitamin K, all of which support overall health. Try incorporating these greens into salads, smoothies, sautés, or soups to boost your iron intake.
8. Pumpkin Seeds
Pumpkin seeds are small but mighty when it comes to iron content. Just a 28-gram (1-ounce) serving of pumpkin seeds contains about 2.5 mg of iron, which is 14% of the RDI for men and 9% for women. These seeds are also a good source of magnesium, zinc, and healthy fats, making them a nutritious snack or topping for salads, oatmeal, or yogurt.
Since pumpkin seeds provide non-heme iron, pairing them with fruits rich in vitamin C, such as strawberries or oranges, can help enhance iron absorption. Adding a handful of pumpkin seeds to your daily diet is an easy and delicious way to increase your iron intake.
9. Quinoa
Quinoa is a nutrient-dense, gluten-free grain that is high in non-heme iron. A cup of cooked quinoa provides about 2.8 mg of iron, which is 16% of the RDI for men and 10% for women. Quinoa is also rich in protein, fiber, and a variety of essential vitamins and minerals, making it an excellent choice for overall health and energy levels.
Quinoa is versatile and can be used as a base for grain bowls, added to salads, or served as a side dish. Its high iron content, along with its balanced macronutrient profile, makes quinoa a valuable addition to an anemia-fighting diet, especially for vegetarians and vegans.
10. Fortified Cereals
Many fortified cereals are enriched with iron, providing an easy and convenient way to boost your intake. Some cereals contain as much as 18 mg of iron per serving, covering 100% of the RDI for both men and women. This makes fortified cereals one of the most concentrated sources of iron, especially for those who struggle to get enough iron from whole foods alone.
When choosing a fortified cereal, look for one that is low in sugar and made from whole grains. Pairing your cereal with fortified plant-based milk (which often contains added iron and calcium) and berries or other vitamin C-rich fruits can further enhance the absorption of iron from the meal.
11. Dark Chocolate
Surprisingly, dark chocolate is a good source of iron, with a 100-gram serving of dark chocolate (70-85% cacao) containing around 11.9 mg of iron, which is about 66% of the RDI for men and 38% for women. In addition to its iron content, dark chocolate is rich in antioxidants, magnesium, and fiber, making it a heart-healthy treat when consumed in moderation.
Enjoying a small piece of dark chocolate daily or incorporating it into desserts can provide a sweet yet beneficial way to increase your iron intake. However, remember that while dark chocolate offers health benefits, it should be consumed in moderation due to its calorie and fat content.
12. Beef Jerky
Beef jerky is another iron-rich food that is easy to consume on the go. A 28-gram (1-ounce) serving of beef jerky provides around 2.3 mg of iron, which is 13% of the RDI for men and 8% for women. Because it’s a heme iron source, the iron in beef jerky is highly bioavailable and easily absorbed by the body.
Beef jerky is also a good source of protein and can make for a convenient snack that supports muscle health and energy levels. When choosing beef jerky, look for low-sodium and preservative-free options to ensure you’re getting a healthier product.
13. Dried Fruits
Dried fruits like apricots, raisins, prunes, and figs provide a concentrated source of non-heme iron. For instance, a half-cup of dried apricots contains about 3.4 mg of iron, which is 19% of the RDI for men and 12% for women. Dried fruits also offer fiber, antioxidants, and natural sugars, providing a quick energy boost along with their iron content.
Adding dried fruits to your meals—whether mixed into oatmeal, salads, or yogurt—can help increase your daily iron intake. Pairing them with nuts, seeds, or vitamin C-rich fruits can further enhance their nutritional value and improve iron absorption.
Conclusion
Incorporating a variety of iron-rich foods into your diet is essential for managing anemia and improving overall energy levels. Both heme and non-heme iron sources can be beneficial, but remember that non-heme iron is best absorbed when paired with vitamin C-rich foods. By including a combination of lean meats, poultry, seafood, plant-based options, and fortified foods, you can boost your iron levels naturally and effectively.
Whether you’re following a plant-based diet or enjoy animal products, there are plenty of delicious, iron-packed foods to choose from. Ensuring your diet is rich in iron not only helps combat anemia but also supports long-term health, vitality, and well-being.
