Foods for Patients with Iron Deficiency Anemia

1. Spinach:

Spinach is a very good source of iron for vegetarians. 100 grams of spinach contains 2.7 mg of iron. It also contains 28 mg of vitamin C. Vitamin C also helps iron to be absorbed better in our body.

Cooking spinach with tomatoes also helps in better absorption of the iron present in spinach by our body.

2. Shellfish:

Different varieties of shellfish are rich sources of iron. 100 grams of clam contains 13.98 mg of iron while oyster contains 5.1 mg of iron. Blue mussels, shrimp and lobster are also good sources of iron. 

Shellfish are low in calories and rich in proteins, good fats, vitamins and minerals.

Shellfish are good for our heart, brain and weight loss. They are also helpful in building immunity.

3. Tofu:

Tofu is a soybean-based food. 100 grams of tofu contains 5.4 mg of iron. Tofu is also a good source of protein, calcium, vitamin B1, manganese, phosphorus, magnesium, zinc etc.

Tofu maintains cholesterol levels and bone health. It reduces the risk of anaemia and cancer.

4. Poultry, Red Meat & Fish:

If you are a non-vegetarian, healthy, low-calorie recipes using seafood, poultry and red meat abound on the internet. Making these a regular part of your diet will ensure your haemoglobin (Hb) levels will stay above average.

Researchers have found that iron deficiency risks are lesser in people who consume poultry, meat, and fish regularly. 

100 grams of red meat like ground beef contains 2.7 mg of iron. It is also very rich in B complex vitamins, selenium, zinc, and protein which are all very beneficial for the overall health of the human body.100 grams of chicken contains 1.3 mg of iron.

Fishes like tuna, sardines and mackerel are a rich source of iron.

5. Whole Grains:

Whole grains are also good sources of iron. 

Wheat, millet, oats, brown rice, and quinoa all contain iron.

100 gms of oats contain 4.7 mg of iron while quinoa contains 1.5 mg of iron. Wheat has 3.9 mg of iron per 100 gms while millet contains 3 mg.

Whole grains also contain fibre, proteins, vitamins, minerals and antioxidants. Whole grains improve our digestion and may reduce the risk of heart disease, stroke, diabetes, obesity, cancer etc.

6. Dark Chocolate:

Who said that iron-rich food has to be boring? Dark chocolate may satisfy our taste buds and also add to the iron content of our body. 100 grams of dark chocolate contains 6.32 mg of iron.

Eating a bit of dark chocolate after every meal goes a long way in adding to our body’s iron reserves but it should not be overdone as it has a good amount of calories as well.

Dark chocolate also contains good fats, copper, manganese, potassium, phosphorus, magnesium, zinc, selenium etc. It helps in keeping our cholesterol levels low and reduces the risk of stroke and heart attacks. 

7. Legumes:

Legumes like peas, lentils, chickpeas, soybeans, and different types of beans, all are good sources of iron.

Beans contain around 5 mg of iron per 100 grams while peas contain around 1.5 mg. Chickpea has 6.2 mg of iron per 100 grams while lentils have 3.3 mg.

Legumes are also rich in protein, fibre, B complex vitamins, calcium, potassium, zinc etc. Consumption of legumes may protect us from heart diseases, diabetes, high blood pressure and inflammation.

8. Seeds:

Sesame seeds, pumpkin seeds, and flaxseeds are rich in iron. 100 grams of pumpkin seeds contain 3.3 mg of iron while sesame seeds contain 14.6 mg and flaxseeds contain 5.6 mg of iron.

They are also rich in calories, good fats, vitamin A, folate, calcium, potassium, magnesium and various phytosterols. They have innumerable health benefits when consumed regularly.

9. Nuts:

Nuts like pistachios, cashews, and almonds are good sources of iron.

100 grams of pistachios contain 3.9 mg of iron while cashews contain 6.7 mg of iron. Almonds contain around 5.4 mg of iron per 100 grams.

Nuts are rich in proteins, good fats and several other vitamins and minerals. They may reduce the risk of cancer and heart disease and help in weight loss.

10. Dried fruits:

Dried fruits like prunes, raisins, and apricots are good sources of iron. 100 grams of prunes contain 0.93 mg of iron while raisins contain 2.6 mg of iron. Apricots have 6.3 mg of iron per 100 grams.

Consuming these dried fruits daily helps to combat iron deficiency. 

Prunes also help in digestion and lower cholesterol levels in our bodies. Raisins are also good for digestion and make our bones strong. Apricots are rich in antioxidants and promote eye, skin and good health.