Foods That Help Prevent Iron Deficiency Anemia

Iron deficiency anemia is one of the most common nutritional deficiencies, affecting millions of people around the world. This condition can cause fatigue, weakness, and difficulty breathing, especially during exercise. Treatment for this condition includes medication and dietary changes. However, many health care providers believe that dietary changes alone can be effective in treating iron-deficiency anemia.

Some foods are rich in iron and can be helpful in preventing or treating anemia. This article focuses on those foods and their associated health benefits.

1. Leafy Greens

Leafy greens, such as spinach and kale, contain a compound called beta carotene, which your body converts into vitamin A. Vitamin A helps your body absorb and use iron from food sources. These vegetables also are rich in vitamin C, another nutrient your body needs for optimum iron absorption. One cup of raw spinach has more than 200 percent of your daily recommended intake of vitamin C.

2. Poultry and Dried Beans

Poultry and dried beans are high in iron, but they also contain substances called phytates that interfere with your body’s ability to absorb this mineral from food sources.

3. Beans

Beans contain phytates, which inhibit absorption of iron until water is added to the mixture. When you cook beans, the water-soluble form of iron — ferrous iron — becomes available. Add tomato sauce or another form of vegetable juice to your beans and you’ll absorb even more iron than if you ate them plain.

4. Chicken liver

Liver is high in iron, vitamin B12 and folate, which helps prevent anemia by assisting with red blood cell production. Eating chicken liver once a week or so can boost these nutritional benefits while giving your immune system a boost and helping you fight off infections that could lead to anemia.

5. Fish

Eating fish high in omega-3 fatty acids such as salmon and tuna can increase your intake of vitamin D, which aides in the absorption of iron from plants.