Which Foods to Eat When You Have Anemia

Change your diet to increase iron levels

There are certain foods you should eat if you have iron deficiency anemia which can help raise your red blood cell count and hemoglobin levels. These foods are rich in iron, including heme iron found in meat and non-heme iron found in plants. Creating a balanced diet with both of these food groups can help ease anemia while meeting your daily nutritional needs.

This article lists the best foods to eat and avoid when building an anemia diet. It also helps with meal planning and preparation and explains how long it can take to achieve positive results.

Dark green leafy vegetables
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What Is Anemia?

Anemia is a blood disorder in which you either have too few red blood cells or low levels of a protein called hemoglobin found in red blood cells. Both are produced in the bone marrow.

The function of red blood cells is to enable cellular respiration. They do so by transporting oxygen from the lungs to the cells and tissues of the body. They then take carbon dioxide, the waste product of cellular respiration, back to the lungs to be expelled.

Hemoglobin is an iron-rich protein in red blood cells that "carries" oxygen molecules. If you don't have enough iron—referred to as iron deficiency—your bone marrow cannot make enough hemoglobin. In turn, if you have low hemoglobin levels, your bone marrow will make fewer red blood cells, and those that are made tend to be smaller.

Anemia develops when red blood cells cannot deliver enough oxygen to service the body's needs.

Iron deficiency anemia is the most common form of anemia and one that is largely influenced by diet. As such, dietary changes may help restore your red blood cell and hemoglobin counts back to their normal levels.

What to Eat When You Have Anemia

Iron is an important nutrient that you can only get from food. According to the Dietary Guidelines for Americans 2020-2025, the recommended iron intake for most adults is between 7 and 18 grams (g) per day. The amount you need depends on your sex, age, and pregnancy status.

Certain foods are higher in iron and better suited for increasing iron levels. And certain types of iron are better absorbed by the intestine and more effective at making hemoglobin.

Iron sources in food include:

  • Heme iron: This is the type found in meat, poultry, and fish. It is well-absorbed and accounts for 95% of the functional iron in the body.
  • Non-heme iron: This is the type found in plants. Although less well-absorbed, it is still an important part of an anemia diet given the danger associated with the overconsumption of red meat and saturated fats found predominately in animal products.

To build an effective anemia, you need to increase your iron intake with a well-balanced diet consisting of animal protein, eggs, fruits, vegetables, nuts, legumes, beans, and whole grains.

Fruits and Vegetables

The following list of iron-rich fruits and vegetables not only includes fresh produce but also dried fruits and juices:

  • Beet greens
  • Broccoli
  • Chard
  • Collard greens
  • Dandelion greens
  • Dates
  • Dried apricots
  • Dried peaches
  • Figs
  • Green beans
  • Kale
  • Peas
  • Prunes
  • Prune juice
  • Raisins
  • Spinach
  • Strawberries
  • Sweet potatoes
  • Tomatoes
  • Tomato paste
  • Watermelon

The Role of Vitamin C

Foods high in vitamin C—like tomatoes, citrus fruits, or red, yellow, or orange peppers—can aid with the absorption of non-heme iron. They are especially important for people who adhere to a vegan or vegetarian diet.

Nuts and Seeds

The following list only includes whole nuts and seeds but also nut butters and spreads:

  • Almonds
  • Cashews
  • Flax seeds
  • Hemp seeds
  • Macadamias
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds (including tahini)

Meat, Poultry, and Fish

Arguably, the best sources of iron are meat, poultry, and fish. Even so, you need to keep to the recommended daily intake of these protein sources, particularly for red meat.

Many experts recommend no more than two portions of red meat per week, or a total of 100 grams (3.5 ounces) weekly. In place of red meat, poultry, and fish are recommended.

Iron-rich sources of meat, poultry, and fish include:

  • Beef
  • Chicken
  • Clams
  • Dried beef
  • Eggs
  • Haddock
  • Ham
  • Lamb
  • Liver
  • Liverwurst
  • Mackerel
  • Oyster
  • Pork
  • Sardines
  • Scallops
  • Shrimp
  • Tuna
  • Turkey
  • Veal

Grains

In addition to iron-rich grains, you can get extra iron from fortified cereals and breads. Recommended foods include:

  • Bran cereal
  • Cornmeal
  • Cream of wheat
  • Enriched pasta
  • Enriched white bread
  • Fortified breakfast cereal
  • Oats and oatmeal
  • Rye bread
  • Whole wheat or whole grain bread

Beans and Legumes

Beans and legumes are good sources of iron, protein, and fiber. The following are especially good for people who don't eat meat as well as those who do:

  • Dried peas
  • Garbanzo beans (including hummus)
  • Kidney beans
  • Lentils
  • Soybeans (including tofu)
  • White beans

Desserts

Although you don't want to add too much sugar to your diet, it may be OK to indulge in desserts now and then if you have been diagnosed with iron deficiency anemia.

Choose those made with or contain the following natural sweeteners, all of which contain high levels of iron:

  • Corn syrup
  • Maple syrup
  • Molasses

Foods to Avoid When You Have Anemia

There are certain foods you should limit or avoid if you have iron deficiency anemia. Chief among these are dairy and tannin-rich foods.

Dairy

Milk and other dairy products are poor sources of iron. The calcium in dairy also interferes with the body's ability to absorb iron.

These include dairy products like:

  • Cow's milk
  • Butter
  • Cheese
  • Cream
  • Cream cheese
  • Ice cream
  • Sour cream
  • Yogurt

This is not to say that you should avoid dairy altogether. While there is evidence that high calcium intake can modestly decrease iron absorption, the occasional serving of milk or yogurt is unlikely to affect hemoglobin levels significantly.

Tannin-Rich Foods

Drinks and foods that contain tannin can also interfere with iron absorption. Tannin, an organic compound that gives food an astringent mouth feel, can bind to iron (especially non-heme iron) and block its absorption in the intestine.

Foods high in tannin include:

  • Black tea
  • Cocoa and dark chocolate
  • Coffee
  • Pomegranate
  • Red wine

What to Expect

If you have been diagnosed with iron deficiency anemia, an iron-rich diet is a must. With that being said, it is not always the best standalone solution. Even if it can improve low blood iron levels, it can take time to do so—especially if your anemia is severe.

Studies investigating the effectiveness of diet in treating iron-deficiency anemia reported that an iron-rich diet can often normalize levels in females of reproductive age within three months or less. In other cases, it can take more than a year to do so.

Even so, the majority of dietary interventions are effective in improving mild to moderate iron deficiency anemia. Severe cases may require special interventions, including iron supplements, intravenous (IV) iron infusions, or blood transfusions.

It is only by testing your blood levels that you and your healthcare provider can make the best decision on how to treat iron deficiency anemia. You should also be retested regularly to monitor your progress until blood iron levels are normal again.

Preparing Food for Anemia

To get the most out of an anemia diet, take time to plan and prepare meals. Start by sketching out a daily meal plan, breaking it down into its main ingredients, and using a nutrition app like Nourish to tell you how much iron you are consuming. If you are falling short of your daily goal, you can add iron-dense snacks like tuna salad or liverwurst to your meal plan.

Other simple tips may help:

  • Be conscious of food pairings: If you’re having iron-fortified cereal for breakfast, avoid drinking coffee or tea while you’re eating. The same applies to snacking on a nutty trail mix with chocolate chips or accompanying a grilled steak with a glass of red wine.
  • Avoid overcooking meat: Cooking meat well done reduces the heme iron content by up to 50%. If you only eat well-done meat, opt for other foods that are less impacted by heat, such as fish.
  • Cook in iron: Studies suggest that cooking meat in cast iron can increase blood iron levels, albeit nominally. The same does not appear to be true when cooking fruits, vegetables, beans, or grains in iron pots.
  • Add citrus: Citrus fruits are high in vitamin C which can boost your body's iron uptake. Try drizzling lemon juice on grilled fish or making a salad dressing with lemon instead of vinegar.

Meal Plans for People With Anemia

An anemia diet does need to be all about rich meats and shellfish. Here is an example of what you can enjoy on a healthy and well-balanced anemia diet plan:

Breakfast

  • Two-egg omelet with spinach and ham
  • Whole wheat toast with apricot conserve
  • Fresh fruit cup with strawberries or watermelon
  • A glass of orange juice

Morning Snack

  • Homemade trail mix with fortified breakfast cereal, nuts, and raisins
  • Oat milk smoothie

Lunch

  • Shrimp pasta salad with white beans and lemon vinaigrette
  • Fortified bread roll
  • A glass of vegetable juice
  • Storebought molasses cookies

Afternoon Snack

  • Dried apricots or peaches
  • Storebought sesame crunch snack

Dinner

  • Pan-grilled pork chop
  • Roasted sweet potatoes with maple syrup
  • Green bean salad with tomatoes and slivered almonds
  • Cornbread
  • Oatmeal cookies with macadamias

Considerations

Modifying how you eat can affect other aspects of your health. To ensure the best outcome from an anemia diet, take note of the following concerns and considerations:

  • Don't overdo it: A slow and steady approach is best if you are trying to increase your iron intake. Don't overdo it by eating only iron-dense foods like beef, liver, or oysters. These are all high in cholesterol and may not be appropriate if you have heart disease or high blood pressure.
  • Take supplements as directed: If you decide to boost your iron levels with supplements, never take more than the recommended dose. The ongoing overuse of iron supplements can lead to a potentially serious condition called hemochromatosis (a.k.a. "iron poisoning").
  • Work with a dietitian: Many people have other health conditions like diabetes or kidney disease that require food restrictions. To ensure that your anemia diet is safe, work with your healthcare provider to build a healthy diet plan or ask for a referral to a dietitian or nutritionist.
  • Avoid interactions: Certain antibiotics. anticonvulsants, and Parkinson's disease drugs can block the absorption of iron. Tell your healthcare provider about any drugs you take before starting an anemia diet. A drug substitution or dosage change may help prevent an interaction.

Summary

Certain foods can increase your blood iron levels if you have iron deficiency anemia. These include meat, poultry, eggs, and fish that are rich in a type of iron called heme iron. Fruits, vegetables, beans, nuts, and certain grains contain non-heme iron which can support an anemia diet.

Dairy foods and foods rich in tannin (such as coffee, tea, and chocolate) should be limited as they can interfere with the absorption of iron.

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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Tracee Cornforth
Tracee Cornforth is a freelance writer who covers menstruation, menstrual disorders, and other women's health issues.