8 Types Of Food That Can Help You Fight Anaemia!

Introduction

Anaemia occurs when the body does not have enough healthy red blood cells, which affects its ability to carry sufficient oxygen throughout the body. Anaemia can be either temporary or long-term, and its severity can vary from mild to severe. 

Do You Feel Tired All the Time?

Fatigue or tiredness is one of the most common symptoms of anaemia. If anaemia is caused due to a chronic disease, the symptoms can be subtle, making it harder to detect. Depending on the underlying cause, symptoms may vary, and if present, they can include¹: 

• Weakness 
• Irregular heartbeats 
• Dizziness or light-headedness 
• Cold hands and feet 
• Pale or yellowish skin 
• Shortness of breath 
• Chest pain 
• Headaches 

A diet plan with iron-rich foods can help support the management of anaemia, though it is important to note that it may not necessarily cure the condition.  

Without adequate iron, the body cannot produce enough haemoglobin, which is essential for transporting oxygen from the heart to tissues throughout the body. 

Foods for Anaemia

Most individuals with anaemia are advised to consume 120 milligrams of iron daily². To support the body’s iron levels, incorporating the following iron-rich foods into your diet may be beneficial: 

1. Fruits and Vegetables

Dark leafy greens (like spinach) are a great source of non-haeme iron. Vitamin C from citrus fruits may help in the absorption of iron. Additionally, swiss chard and collard greens are good sources of both vitamin C and iron. Other fruits and vegetables include⁴:^ 

• Curly kale and other varieties 
• Collard greens 
• Pomegranates 
• Swiss chard 
• Bell peppers 
• Watercress 
• Spinach 
• Dandelion greens 
• Strawberries 
• Oranges 
• Lemon 
• Key lime 
• Sweet potatoes 
• Beetroot 

2. Nuts and Seeds 

Nuts and seeds are some of the most nutrient-dense foods. One ounce (49 nuts) of pistachios can provide 6% of the required daily value of iron in a person. Other nuts and seeds include⁵: 

• Cashews 
• Hemp seeds 
• Sunflower seeds 
• Pumpkin seeds 
• Pistachios 
• Pine nuts 
• Walnuts 
• Peanuts 
• Almonds 
• Hazelnut 

3. Meat and Fish 

Meat and fish have haeme iron⁴. Lean cut white meat like chicken is a great source of haeme protein. Three ounces of grilled chicken with sides of broccoli, sauteed spinach, and tomatoes can make for a great iron-rich meal for people suffering from anaemia. Other meat and fish include⁵: 

• Lamb 
• Liver 
• Oysters 
• Salmon 
• Perch 
• Beef 
• Venison 
• Shellfish 
• Shrimp 
• Tuna 
• Halibut 
• Haddock 
• Chicken 

4. Eggs 

Eggs are a good source of proteins and also contain a high level of iron⁵. Pairing eggs with whole-grain toast, lightly roasted tomatoes, and quinoa can provide a nutritious and balanced start to the day. 

5. Beans and Pulses 

Lentils are often considered a beneficial food for individuals with anaemia. Half a cup of lentils has about 3 milligrams of iron, which is around 17% of what the body needs throughout the day. Beans and pulses can be a great option for both vegetarians and meat-eaters, as they provide a good amount of iron. These include⁵: 

• Chickpeas 
• Black-eyed peas 
• Black beans 
• Lima beans 
• Kidney beans 
• Soybeans 

6. Sugarcane Molasses 

Sugarcane are a rich source of iron. They are also packed with calcium, vitamin B6, selenium, and magnesium. Blackstrap molasses can be particularly beneficial for individuals with anaemia, as they provide the iron needed while also supporting overall health with these additional nutrients⁶.  

7. Grains 

Iron-fortified cereals and grains are good options for increasing iron intake⁴. However, there are also alternatives that are rich in iron and may help support healthy haemoglobin levels in the blood. These include⁷: 

• Quinoa 
• Oats 
• Whole wheat 
• Kamut 
• Teff 

8. Fortified Food 

There are various types of foods that are fortified with iron. These can be included in the diet, especially for individuals who follow a vegetarian lifestyle or have difficulty consuming other sources of iron. These options include⁸: 

• Fortified, ready-to-eat cereals 
• Fortified milk 
• Fortified rice 
• Fortified orange juice 
• Foods made from fortified white flour, like bread 
• Foods made from fortified cornmeal 

Wheat germ may be a valuable addition to the diet for those looking to increase their iron intake. Approximately 100 grams of wheat germ contains around 8.34 milligrams of iron. Including it in meals may help support healthy iron levels, particularly for individuals with low iron³.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Foods to Avoid if You are Anaemic

Some types of food interfere with the body’s ability to absorb iron. As a result, consuming iron-rich foods alongside these items might reduce iron absorption. Such foods include^4,9: 

• Yoghurt 
• Raw milk 
• Cheese 
• Sardines 
• Broccoli 
• Tofu 
• Tea and coffee 
• Food containing tannins like corn, grapes, sorghum 

To enhance your body’s absorption of iron, it might be beneficial to consume foods high in vitamin C along with iron-rich foods. Vitamin C may be found in citrus fruits, tomatoes, berries, kiwi fruit, melons, green leafy vegetables, and capsicum. Combining these with iron-rich foods may help enhance iron uptake and contribute to meeting the body’s nutritional requirements⁴.

Dr. Rajeev Singh, BAMS

How Can You Support Better Iron Intake Through Your Diet?

Improving iron intake through diet involves more than just eating iron-rich foods. Here are some practical steps that may help: 

• Include iron-rich foods in your daily meals 
• Combine iron sources with foods that may help enhance iron absorption, such as those rich in vitamin C 
• Consider cooking meals in a cast-iron skillet 
• Avoid overcooking to help preserve nutrient content 
• Refrain from drinking tea or coffee with meals, as they may reduce iron absorption 
• Consult with your doctor before starting any iron supplements, especially those containing ferrous salts 

From a nutritional perspective, including a moderate amount of dark chocolate in your diet may help increase iron intake. Dark chocolate with a high cocoa content, such as 90%, can be a source of iron, with approximately 10.9 mg per 100 grams. Choosing varieties with higher cocoa content may help maximise its iron contribution while offering a rich flavour¹¹.

Dr. Smita Barode, B.A.M.S, M.S.

How Does Your Body Use Iron from Iron-Rich Foods?

The iron from iron-rich foods is absorbed through the upper part of the small intestine. Dietary iron is categorised into two types: haeme iron and non-haeme iron. Haeme iron, found in animal sources such as red meat, fish, and poultry, is generally more easily absorbed by the body. Non-haeme iron is found mainly in plant-based sources. Foods like meat, seafood, and poultry contain small amounts of both types. 

It is important to follow recommended iron intake levels, as excessive iron consumption can lead to iron toxicity. Always consult with your doctor before starting any supplements. You may also consider speaking with a dietitian for a personalised nutrition plan. While no single food can resolve anaemia, a balanced and iron-supportive diet may play a valuable role in managing it effectively⁴. 

When to Seek Help

While dietary choices may support iron intake, relying solely on food can be insufficient or even risky in more serious cases of anaemia. Certain symptoms and situations require prompt medical attention:  

• Breathlessness, rapid heart rate, pale skin, tiredness, or difficulty breathing 
• Experiencing symptoms of anaemia while following a poor or restrictive diet 
• Experiencing heavy menstrual bleeding 
• Signs of ulcers, blood in stools, or symptoms of gastritis that may be associated with anaemia 

Additionally, it is important to be especially cautious if you have a family history of anaemia or any of the following risk factors¹⁰:^ 

• Age: Older adults have a higher risk of developing anaemia. 
• Menstruation:  Blood loss during periods may increase the risk of anaemia. 
• Pregnancy: Without a balanced diet containing adequate iron and folic acid, internal nutrient stores may become depleted. 
• Chronic disorders: Long-term chronic issues like kidney disease, cancer, or similar conditions can contribute to iron deficiency and anaemia. 

Conclusion

Anaemia is a common condition that can be managed with proper attention to diet, lifestyle, and, when necessary, medical intervention. Incorporating iron-rich foods into your diet, along with vitamin C for better absorption, may help support healthy iron levels. However, if you experience symptoms such as breathlessness, fatigue, or unusual bleeding, it is important to seek medical advice promptly. Always consult your doctor before making any significant changes to your diet or starting supplements. A balanced approach, personalised to your specific needs, is key to managing anaemia effectively. 

References

1. Turner J, Parsi M, Badireddy M. Anemia. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499994/ 
2. Short, M. W., & Domagalski, J. E. (2013). Iron deficiency anemia: Evaluation and management. American Family Physician, 87(2), 98–104. Available from: https://www.aafp.org/pubs/afp/issues/2013/0115/p98.html  
3. ScienceDirect Topics. Wheat Germ – an overview [Internet]. Elsevier; [cited 2025 May 16]. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/wheat-germ.
4. Moustarah F, Daley SF. Dietary Iron. [Updated 2024 Jan 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/ 
5. Office of Dietary Supplements. National Institutes of Health. Iron—Health Professional Fact Sheet [Internet]. Bethesda (MD). NIH Office of Dietary Supplements. 2021 [cited 2025 May 6]. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/  
6. Jain R, Venkatasubramanian P. Sugarcane Molasses – A Potential Dietary Supplement in the Management of Iron Deficiency Anemia. Journal of Dietary Supplements [Internet]. 2017 Jan 26 [cited 2025 May 16];14(5):589–98. Available from: https://www.researchgate.net/publication/312957853_Sugarcane_Molasses_-_A_Potential_Dietary_Supplement_in_the_Management_of_Iron_Deficiency_Anemia  
7. USDA National Nutrient Database for Standard Reference Legacy Release. [Internet].  Nutrients: Iron, Fe (mg) Beltsville (MD). United States Department of Agriculture. 2018 [cited 2025 May 6]. Available from: https://www.nal.usda.gov/sites/default/files/page-files/iron.pdf  
8. Uauy R, Hertrampf E, Reddy M. Iron fortification of foods: overcoming technical and practical barriers. J Nutr. 2002 Apr;132(4 Suppl):849S-52S. doi: 10.1093/jn/132.4.849S. Available from: https://pubmed.ncbi.nlm.nih.gov/11925495/ 
9. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How can you get enough iron? [Updated 2023 May 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279618/  
10. National Heart, Lung, and Blood Institute. Anemia – Causes and Risk Factors [Internet]. Bethesda (MD): National Institutes of Health. [updated 2021 Nov 1; cited 2025 May 7]. Available from: https://www.nhlbi.nih.gov/health/anemia/causes  
11. Samanta S, Sarkar T, Chakraborty R, Rebezov M, Shariati MA, Thiruvengadam M, Rengasamy KRR. Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Curr Res Food Sci. 2022 Oct 15;5:1916–1943. doi:10.1016/j.crfs.2022.10.017. PMID: 36300165; PMCID: PMC9589144. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9589144/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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