Why consume foods for anemia?
When you want to avoid iron-deficient anemia, your best bet is iron-rich foods.
The challenge is that we absorb only between 5% and 35% of iron from food and supplements. Iron from animal foods (heme iron) is better absorbed than iron from plant foods (non-heme iron). Most supplements are the non-heme kind.
When it comes to food for anemia as well as supplements, the aim of the game is absorption.
Maximizing Iron Absorption from Anemia Foods
To maximize iron absorption, ensure the following when consuming foods for anemia as well as iron supplements:
With the above in mind below is a list of foods for anemia.
For more about how much iron you’ll need per day, as well as more tips on how to absorb it and much more, press on Anemia Diet Basics.
Anemia Diet - Iron Rich Foods*
Milligrams (Mg) per 3.5 oz/100g**
**Remember that animal sources (heme iron) is better absorbed than plant sources of iron (non-heme iron). To increase absorption of plant based iron, consume with Vitamin C rich food.
*List from Clinical Nutrition, a functional approach, second edition, Deana Liska among others, published by The Institute for Functional Medicine, 2004
Remember that foods fortified with iron can be a great way to prevent anemia. A serving of iron fortified breakfast cereal can meet your entire iron needs for the day. Check labels as amounts differ.
Press here for more about anemia diets including tips on consuming iron-rich foods and supplements.
Press here for more about folic acid foods for anemia.
here for more on the benefits of folic acid and how deficiency can cauase anemia.
Press here for more on the benefits of multi-vitamins.
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