A Guide to Iron-Rich Foods for Anemia Prevention and Overall Health

Anemia is a common condition that occurs when the body lacks enough healthy red blood cells to carry oxygen throughout the body. The main cause of anemia is a lack of iron in the diet, which is an essential mineral that helps the body produce hemoglobin, a protein in red blood cells that binds to oxygen and carries it to the body’s tissues. Iron deficiency anemia is the most common type of anemia, and it can be caused by a variety of factors, including poor nutrition, blood loss, and certain medical conditions. 

Symptoms of anemia can include fatigue, weakness, pale skin, shortness of breath, dizziness, and a rapid heartbeat. Anemia can also lead to other health problems, such as heart disease, cognitive impairment, and an increased risk of infection. It is particularly important for women, pregnant women, vegetarians, and vegans, who are at a higher risk of developing anemia, to make sure they are getting enough iron in their diet. 

One of the best ways to prevent anemia and boost your iron intake is by consuming iron-rich foods. Here are some of the best foods to add to your diet: 

  • Red Meat: Beef, pork, and lamb are all excellent sources of iron. Three ounces of cooked beef contains about 2.6 milligrams of iron. This makes it one of the most iron-rich foods you can eat. 
  • Poultry: Chicken and turkey are also good sources of iron. Three ounces of cooked chicken contains about 1.1 milligrams of iron. 
  • Fish: Sardines and oysters are particularly high in iron. Three ounces of cooked oysters contain about 6.5 milligrams of iron. These seafood options are not only rich in iron but also provide other essential nutrients such as Omega-3 fatty acids. 
  • Legumes: Beans, lentils, and peas are all good sources of iron. A cup of cooked lentils contains about 6.6 milligrams of iron. These plant-based options are also a great source of protein and fiber. 
  • Tofu: This soy-based food is a good source of iron. A half-cup of tofu contains about 3.4 milligrams of iron. Tofu is also a great source of protein and can be used in a variety of dishes. 
  • Leafy greens: Spinach, kale, and collard greens are all rich in iron. A cup of cooked spinach contains about 6.4 milligrams of iron. These leafy greens are also high in other essential nutrients such as vitamin K, A and folate. 
  • Dried fruits: Dried apricots, raisins, and prunes are all good sources of iron. A quarter-cup of dried apricots contains about 1.2 milligrams of iron. These dried fruits are also high in other essential nutrients such as vitamin A, potassium, and antioxidants. 
  • Nuts and Seeds: Pumpkin seeds, cashews, and almonds are all good sources of iron. A quarter-cup of pumpkin seeds contains about 2.5 milligrams of iron. Nuts and seeds are also a great source of healthy fats and protein. 

Iron absorption can be increased by consuming vitamin C-rich foods such as oranges and strawberries, or by consuming iron-rich foods along with meat, fish or poultry. The body absorbs the non-heme iron found in plant-based food, differently than the heme iron found in animal-based food. Non-heme iron is not as well absorbed as heme iron, but it can still be an important source of iron in the diet 


It is important to note that excessive intake of iron can also have negative health effects, so it is recommended to consult a healthcare professional for personalized advice. Men and postmenopausal women are at a lower risk of developing anemia, thus they do not need as much iron in their diet, and excessive iron intake can lead to iron overload and can cause damage to the liver, heart and other organs. 

It is also important to note that some medications and medical conditions can interfere with iron absorption, so if you are taking any medications or have any medical conditions, it’s important to talk to your doctor or a registered dietitian before making any significant changes to your diet. 

In conclusion, anemia is a condition caused by a lack of iron in the diet, which can lead to a variety of symptoms and health problems. By incorporating iron-rich foods into your diet, you can prevent anemia and ensure that your body has enough iron to function properly. However, if you suspect that you may have anemia, it’s important to see a doctor for a proper diagnosis and treatment. A healthy and balanced diet that includes a variety of iron-rich foods can be a great way to prevent anemia, and ensure that you are getting enough iron to support your overall health and well-being. 


About The Author

Dr. Krisca is a highly-educated and skilled physician who has obtained a BS Public Health degree from the University of the Philippines Manila and a Doctor of Medicine degree from the De La Salle Medical Health Sciences Institute. She is a licensed physician and also a Registered Medical Technologist. She has received additional training in Hemodialysis for Non-Nephro Physicians on duty and has completed online courses in related fields like depression in populations from John Hopkins University and positive psychiatry from The University of Sydney. Currently, she is pursuing a Master of International Health in the University of the Philippines. 

Dr. Krisca is known for her outstanding skills and compassionate approach to healthcare that make a positive impact on people’s lives. Through her passion for healthcare, she hopes to make a difference in the world and help people lead healthier, happier lives. 

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