Diet For Anemia, The 10 Foods That Help The Most

In addition to providing iron-rich foods, the anemia diet must include vitamin C, which helps assimilate this element.
Diet for anemia, the 10 foods that help the most

Anemia is one of the diseases that most depend on what we eat. Just as a deficient diet can favor its onset, there is also a diet for anemia.

In this article we tell you everything you need to know about anemia and how to fight it at the table. Ready to discover the anemia diet ?

What is anemia?

It is a disease or syndrome linked to a decrease in the volume or quantity of red blood cells in the blood. It is characterized by low hemoglobin levels.

In general, anemia is the result of a deficient diet, especially low in elements such as iron, folic acid and vitamin B12.

Types of anemia

Test tube of blood labeled anemia

The most common anemia is that linked to a lack of iron. This can be caused by a poor diet of this element or a malfunction of the intestine that prevents its correct absorption.

It can also be caused by excessive blood loss as a result of bleeding, heavy menstruation, surgery or injury.

Iron deficiency makes normal production of red blood cells impossible, and their levels are therefore lowered. The red blood cells produced are also smaller and have low hemoglobin values.

Again, anemia can be linked to a folic acid or vitamin B12 deficiency. In the first case it is characterized by a production of large but very fragile large blood cells.

Symptoms of anemia

The main symptoms experienced by a person with anemia are:

  • Fatigue
  • Constant and intense sensation of cold
  • Palpitations
  • Headache (headache)

Generally, paleness is the most obvious symptom, but severe weakness and a dejected mood are also noted.

Diet for anemia

Anemia occurs due to the deficiency or lack of certain micronutrients. For this reason, a diet that is rich in it helps.

First we need to know the quantities our body needs. An adult, except in exceptional cases such as pregnancy, needs on average these daily doses:

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

Here are the most useful foods to prevent and fight anemia.

1. Sprouts of alfalfa

Alfalfa sprouts can provide up to 1 mg of iron for every hectogram consumed. They also contain vitamin C. It too must be part of a good diet for anemia, as it improves iron absorption.

2. Oats

Oat flakes recommended in an anemia diet
Every 100 grams of oats provide the body with about 5 mg of iron. This means that one cup of oats can provide up to 50% of the recommended daily allowance of iron.

3. Red meat

Every 100 grams of red meat contains 3 mg of iron. But try not to eat very fatty meat.

4. Dried figs

Another ally in the diet for anemia is dried fig, because it contains 4.2 mg per 100 grams. Fresh figs also provide iron, but to a lesser extent: 0.6 mg per 100 mg.

5. Kiwi

Kiwi fruit salad

Kiwi has a high content of vitamin C: 98 mg per 100 grams. Although it does not directly contain iron, by providing vitamin C it helps the body to better absorb iron from other sources.

6. Lentils

Lentils provide 3.3 mg of iron per 100 grams. In addition, they contain other important nutrients such as copper and folic acid.

7. Brewer’s yeast

Brewer’s yeast is a multivitamin: it contains mineral salts in large quantities and varieties, trace elements and proteins. It also provides all the B vitamins.

8. Miso

Miso is a seasoning made from soy, grains and sea salt. All types of miso provide iron, but the richest is hatcho which contains a total of 7.1 mg per 100 grams.

9. Pistachio


Pistachios are a great dietary choice for anemia, as they contain 3.9 mg of iron per 100 grams.

They also provide 1.2 mg of copper per 100 grams, another element whose deficiency can cause anemia. The combination of iron and copper can help restore the correct values.

10. Beetroot

Beetroot offers 0.8 mg of iron per 100 grams, as well as vitamin C and folic acid.

These 10 foods, combined or alternated, will help create a barrier against anemia. In any case, it is always advisable to rely on a specialist . He will be the one to recommend the most suitable foods based on your health conditions. The diet to combat anemia, however natural, must be carried out in a controlled way. 

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