14 best foods to fight against anemia

Discover the 14 best foods to fight against anemia.

A selection of the best dishes and ingredients to keep anemia fatigue at bay.

14 best foods against anemia

Anemia is the most common blood disorder, and it occurs when the body does not produce enough red blood cells (and therefore insufficient levels of hemoglobin) to carry oxygen to muscles and other vital tissues and organs.

Women are more likely than men to suffer from anemia, although the reason why this occurs 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, inherited disorders, etc.

Without a doubt, the most frequent lack is iron in the diet, that is, what is known as iron deficiency anemia.

Symptoms of anemia

As for the symptoms of anemia , they are the following:

• Tiredness.

• 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

Diet can be beneficial in preventing and fighting 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 a side dish. These mushrooms have a large amount of riboflavin, niacin, iron and beta-glucans , substances that support 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; however, they are also rich in iron. Pacific oysters have some of the highest levels of iron, with 7.2 mg of this mineral per 100 grams. Most shellfish (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 anchovies are also rich in iron. Combining shellfish with fish can further help prevent anemia.

4. Prunes

Prunes are a great source of iron, as are dried peaches, for example. 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 at breakfast, although it is important to take them in moderation, in small quantities.

5. Oatmeal

Another delicious and nutritious breakfast food is oatmeal. Oats are rich in iron; however, it contains a compound called phytic acid , which can inhibit iron absorption, 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 body in good condition and preventing unnecessary wear.

These vegetables are rich in beta-carotene and vitamin E, which are essential for healthy skin and hair. Adding a tomato or two to your daily diet helps your body absorb more iron.

7. Eggs

Eggs are one of the  highest protein foods , but they are also packed with vitamins and antioxidants that 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, essential in any diet.

8. Molasses

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

9. Walnuts

Walnuts are another great source of iron, and they taste great at the same time. Although all nuts are rich in iron, both walnuts and pistachios are the best sources of iron with 15 mg per 100 grams of nuts. Of course, consume them in moderation , since they are very caloric.

10. Dark chocolate

Chocolate lovers are in luck, since the darker version is ideal for fighting anemia. A one ounce of black gold has 5 mg of iron. A cup of cocoa powder has 11.9 mg of iron and a plain milk chocolate bar has 1.1 grams of iron.

11. Broccoli

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

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 whole wheat 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 additives.

14. Whole wheat bread

As mentioned in the previous point, peanut butter along with a slice of whole wheat bread is ideal for fighting anemia, as a single slice of whole wheat 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 fight 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 the vitamin C in apples and other fruits promotes the body’s use of iron.

16. Beets

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