Table of ContentsView AllTable of ContentsWhat to EatWhat to AvoidWhat to ExpectPreparation TipsSample Meal PlanMore Diet Tips
Table of ContentsView All
View All
Table of Contents
What to Eat
What to Avoid
What to Expect
Preparation Tips
Sample Meal Plan
More Diet Tips
There are certain foods you should eat if you haveiron deficiency anemiawhich can help raise yourred blood cell countandhemoglobinlevels. These foods for anemia are rich in iron, includingheme ironfound in meat and non-heme iron found in plants.
Creating a balanced diet with both of these food groups can help ease anemia while meeting your daily nutritional needs.
Martin Barraud / Getty Images
What to Eat to Improve Anemia
Iron sources in food include:
How much iron should you be getting daily?According to theDietary Guidelines for Americans 2020-2025, the recommended iron intake for most adults is between 7 and 18 grams (g) per day. The amount you need depends on your sex, age, and pregnancy status.
How much iron should you be getting daily?
According to theDietary Guidelines for Americans 2020-2025, the recommended iron intake for most adults is between 7 and 18 grams (g) per day. The amount you need depends on your sex, age, and pregnancy status.
If you have iron deficiency anemia, you can increase your iron intake with a well-balanced diet consisting of animal protein, eggs, fruits, vegetables, nuts, legumes, beans, and whole grains.
Fruits and Vegetables
The following list of iron-rich fruits and vegetables not only includes fresh produce but also dried fruits and juices:
The Role of Vitamin CFoods high in vitamin C—like tomatoes, citrus fruits, or red, yellow, or orange peppers—can aid with the absorption of non-heme iron.They are especially important for people who adhere to a vegan or vegetarian diet.
The Role of Vitamin C
Foods high in vitamin C—like tomatoes, citrus fruits, or red, yellow, or orange peppers—can aid with the absorption of non-heme iron.They are especially important for people who adhere to a vegan or vegetarian diet.
Nuts and Seeds
The following list only includes whole nuts and seeds but also nut butters and spreads:
Meat, Poultry, and Fish
Arguably, the best sources of iron are meat, poultry, and fish. That said, many experts recommend no more than two portions of red meat per week, or a total of 100 grams (3.5 ounces) weekly. In place of red meat, poultry, and fish are recommended.
Iron-rich sources of meat, poultry, and fish include:
Grains
In addition to iron-rich grains, you can get extra iron from fortified cereals and breads. Recommended foods include:
Beans and Legumes
Beans and legumes are good sources of iron, protein, and fiber. They include:
Desserts
Although you don’t want to add too much sugar to your diet, it may be OK to indulge in desserts now and then if you have been diagnosed with iron deficiency anemia.
Choose those made with or contain the following natural sweeteners, all of which contain high levels of iron:
Foods to Avoid When You Have Anemia
There are certain foods you should limit or avoid if you have iron deficiency anemia. Chief among these are dairy and tannin-rich foods.
Dairy
Milk and other dairy products are poor sources of iron. The calcium in dairy also interferes with the body’s ability to absorb iron.
These include dairy products like:
This is not to say that you should avoid dairy altogether. While there is evidence that high calcium intake can modestly decrease iron absorption, the occasional serving of milk or yogurt is unlikely to affect hemoglobin levels significantly.
Tannin-Rich Foods
Drinks and foods that contain tannin can also interfere with iron absorption. Tannin, an organic compound that gives food an astringent mouth feel, can bind to iron (especially non-heme iron) and block its absorption in the intestine.
Foods high in tannin include:
If you have been diagnosed with iron deficiency anemia, an iron-rich diet is a must. With that being said, it is not always the best standalone solution. Even if it can improve low blood iron levels, it can take time to do so—especially if your anemia is severe.
Studies investigating the effectiveness of diet in treating iron-deficiency anemia reported that an iron-rich diet can often normalize levels in females of reproductive age within three months or less. In other cases, it can take more than a year to do so.
Even so, the majority of dietary interventions are effective in improving mild to moderate iron deficiency anemia.Severe cases may require special interventions, including iron supplements, intravenous (IV) iron infusions, or blood transfusions.
Preparing Food for Anemia
Other simple tips may help:
Meal Plans for People With Anemia
An anemia diet does need to be all about rich meats and shellfish. Here is an example of what you can enjoy on a healthy and well-balanced anemia diet plan:
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
More Anemia Diet Tips
Modifying how you eat can affect other aspects of your health. To ensure the best outcome from an anemia diet, take note of the following concerns and considerations:
Summary
Certain foods can increase your blood iron levels if you have iron deficiency anemia. These include meat, poultry, eggs, and fish that are rich in a type of iron called heme iron. Fruits, vegetables, beans, nuts, and certain grains contain non-heme iron which can support an anemia diet.
Dairy foods and foods rich in tannin (such as coffee, tea, and chocolate) should be limited as they can interfere with the absorption of iron.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Heart, Lung, and Blood Institute.Iron-deficiency anemia.Hooda J, Shah A, Zhang L.Heme, an essential nutrient from dietary proteins, critically impacts diverse physiological and pathological processes.Nutrients.2014 Mar;6(3):1080–1102. doi:10.3390/nu6031080Office of Dietary Supplements.Iron fact sheet for health professionals.American Red Cross.Iron-rich food.San Diego Blood Bank.Top iron-rich foods you may already have in your pantry.Frank SM, Taillie LS, Jaacks LM.How Americans eat red and processed meat: an analysis of the contribution of thirteen different food groups.Public Health Nutr.2022 May;25(5):1406–1415. doi:10.1017/S1368980022000416Abioye AA, Okuneye TZ, Odesanya AMO, et al.Calcium intake and iron status in human studies: a systematic review and dose-response meta-analysis of randomized trials and crossover studies,J Nutrition.2021;151(5):1084-1101. doi:10.1093/jn/nxaa437Delimont NM, Haub MD, Lindshield BL.The impact of tannin consumption on iron bioavailability and status: a narrative review.Curr Dev Nutr. 2017;1(2):1-12. doi:10.3945/cdn.116.00004Skolmowska D, Glabska D, Kolota A, Guzek G.Effectiveness of dietary interventions to treat iron-deficiency anemia in women: a systematic review of randomized controlled trials.Nutrients.2022 Jul;14(13):2724. doi:10.3390/nu14132724Gandemer G, Scislowski V, Portanguen S, et al.The impact of cooking of beef on the supply of heme and non-heme iron for humans.Food Nutri J.2020;11(7). doi:10.4236/fns.2020.117045Sharma S, Khandelwal R, Yadav K, Ramaswamy G, Vohra K.Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: a systematic review.Nepal J Epidemiol.2021 Jun;11(2):994–1005. doi:10.3126/nje.v11i2.36682MedlinePlus.Taking iron supplements.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Heart, Lung, and Blood Institute.Iron-deficiency anemia.Hooda J, Shah A, Zhang L.Heme, an essential nutrient from dietary proteins, critically impacts diverse physiological and pathological processes.Nutrients.2014 Mar;6(3):1080–1102. doi:10.3390/nu6031080Office of Dietary Supplements.Iron fact sheet for health professionals.American Red Cross.Iron-rich food.San Diego Blood Bank.Top iron-rich foods you may already have in your pantry.Frank SM, Taillie LS, Jaacks LM.How Americans eat red and processed meat: an analysis of the contribution of thirteen different food groups.Public Health Nutr.2022 May;25(5):1406–1415. doi:10.1017/S1368980022000416Abioye AA, Okuneye TZ, Odesanya AMO, et al.Calcium intake and iron status in human studies: a systematic review and dose-response meta-analysis of randomized trials and crossover studies,J Nutrition.2021;151(5):1084-1101. doi:10.1093/jn/nxaa437Delimont NM, Haub MD, Lindshield BL.The impact of tannin consumption on iron bioavailability and status: a narrative review.Curr Dev Nutr. 2017;1(2):1-12. doi:10.3945/cdn.116.00004Skolmowska D, Glabska D, Kolota A, Guzek G.Effectiveness of dietary interventions to treat iron-deficiency anemia in women: a systematic review of randomized controlled trials.Nutrients.2022 Jul;14(13):2724. doi:10.3390/nu14132724Gandemer G, Scislowski V, Portanguen S, et al.The impact of cooking of beef on the supply of heme and non-heme iron for humans.Food Nutri J.2020;11(7). doi:10.4236/fns.2020.117045Sharma S, Khandelwal R, Yadav K, Ramaswamy G, Vohra K.Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: a systematic review.Nepal J Epidemiol.2021 Jun;11(2):994–1005. doi:10.3126/nje.v11i2.36682MedlinePlus.Taking iron supplements.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Heart, Lung, and Blood Institute.Iron-deficiency anemia.Hooda J, Shah A, Zhang L.Heme, an essential nutrient from dietary proteins, critically impacts diverse physiological and pathological processes.Nutrients.2014 Mar;6(3):1080–1102. doi:10.3390/nu6031080Office of Dietary Supplements.Iron fact sheet for health professionals.American Red Cross.Iron-rich food.San Diego Blood Bank.Top iron-rich foods you may already have in your pantry.Frank SM, Taillie LS, Jaacks LM.How Americans eat red and processed meat: an analysis of the contribution of thirteen different food groups.Public Health Nutr.2022 May;25(5):1406–1415. doi:10.1017/S1368980022000416Abioye AA, Okuneye TZ, Odesanya AMO, et al.Calcium intake and iron status in human studies: a systematic review and dose-response meta-analysis of randomized trials and crossover studies,J Nutrition.2021;151(5):1084-1101. doi:10.1093/jn/nxaa437Delimont NM, Haub MD, Lindshield BL.The impact of tannin consumption on iron bioavailability and status: a narrative review.Curr Dev Nutr. 2017;1(2):1-12. doi:10.3945/cdn.116.00004Skolmowska D, Glabska D, Kolota A, Guzek G.Effectiveness of dietary interventions to treat iron-deficiency anemia in women: a systematic review of randomized controlled trials.Nutrients.2022 Jul;14(13):2724. doi:10.3390/nu14132724Gandemer G, Scislowski V, Portanguen S, et al.The impact of cooking of beef on the supply of heme and non-heme iron for humans.Food Nutri J.2020;11(7). doi:10.4236/fns.2020.117045Sharma S, Khandelwal R, Yadav K, Ramaswamy G, Vohra K.Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: a systematic review.Nepal J Epidemiol.2021 Jun;11(2):994–1005. doi:10.3126/nje.v11i2.36682MedlinePlus.Taking iron supplements.
National Heart, Lung, and Blood Institute.Iron-deficiency anemia.
Hooda J, Shah A, Zhang L.Heme, an essential nutrient from dietary proteins, critically impacts diverse physiological and pathological processes.Nutrients.2014 Mar;6(3):1080–1102. doi:10.3390/nu6031080
Office of Dietary Supplements.Iron fact sheet for health professionals.
American Red Cross.Iron-rich food.
San Diego Blood Bank.Top iron-rich foods you may already have in your pantry.
Frank SM, Taillie LS, Jaacks LM.How Americans eat red and processed meat: an analysis of the contribution of thirteen different food groups.Public Health Nutr.2022 May;25(5):1406–1415. doi:10.1017/S1368980022000416
Abioye AA, Okuneye TZ, Odesanya AMO, et al.Calcium intake and iron status in human studies: a systematic review and dose-response meta-analysis of randomized trials and crossover studies,J Nutrition.2021;151(5):1084-1101. doi:10.1093/jn/nxaa437
Delimont NM, Haub MD, Lindshield BL.The impact of tannin consumption on iron bioavailability and status: a narrative review.Curr Dev Nutr. 2017;1(2):1-12. doi:10.3945/cdn.116.00004
Skolmowska D, Glabska D, Kolota A, Guzek G.Effectiveness of dietary interventions to treat iron-deficiency anemia in women: a systematic review of randomized controlled trials.Nutrients.2022 Jul;14(13):2724. doi:10.3390/nu14132724
Gandemer G, Scislowski V, Portanguen S, et al.The impact of cooking of beef on the supply of heme and non-heme iron for humans.Food Nutri J.2020;11(7). doi:10.4236/fns.2020.117045
Sharma S, Khandelwal R, Yadav K, Ramaswamy G, Vohra K.Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: a systematic review.Nepal J Epidemiol.2021 Jun;11(2):994–1005. doi:10.3126/nje.v11i2.36682
MedlinePlus.Taking iron supplements.
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