Foods You Should Be Eating If You’re Anemic

Anemia can be defined as a condition wherein the body’s red blood cell count dips too low causing a restriction in the flow of oxygen making your muscles and tissues crave in order to function at its best.

Some of its symptoms are sensitivity to cold, food cravings, dizziness, irritability, and the possibility of irregular heartbeat, shortness of breath or headaches. Iron deficiency is the main culprit behind this condition.

If you are at risk or diagnosed with iron-deficiency anemia, you must consume enough iron-rich foods as it can help better transport oxygen in your blood to correct the condition.

Here Are The Best Foods For Anemia According To Nutritionists:

Dark Leafy Greens

Two types of iron can be present in food: heme which might be better for anemia, and non-heme. 70% of heme iron (found in animal sources) can be absorbed by the body while only about 30% of non-heme forms of iron (found in plant sources) can be absorbed by the body. Therefore, you might need to up your serving sizes if you rely on non-heme as less of it will be absorbed by the body. Spinach is a great non-heme source. It is also recommended to up your vitamin C intake so that your body can easily absorb non-heme iron.

Lean Red Meats

Try a lean cut of grass-fed beef for an ample amount of heme iron. To maximize iron absorption, pair it with foods rich in vitamin C like tomatoes, broccoli, oranges, red peppers, strawberries, Brussels sprouts.

Nuts And Seeds

Nuts and seeds are some of the most nutrient-dense foods we can snack on. Pumpkin seeds, as well as pistachios, are great iron-rich options to keep beside your desk.

Organic Eggs

Aside from being one of our favorite breakfast staples and salad toppers, eggs also happen to be one of the best foods for anemia as they are naturally high iron levels.

For a light lunch idea, you can pair eggs with sautéed spinach and quinoa. Or maybe you can create an iron-rich breakfast plate with eggs atop ghee, whole grain toast, or grass-fed butter, and lightly roasted tomatoes.


If you are looking for options to improve your iron level, then consuming iron-fortified grains, cereals and pasta would be great. Re-routing to a more natural pick, like quinoa is also recommended as it is loaded with fortifying iron. Some other grains are excellent like oats, whole wheat, teff, kamut, sorghum, and spelt.


One of the best ways to supplement your diet if you are anemic is by eating fish, especially the shelled variety. You can opt for sardines if you are not a fan of shellfish.


Legumes—especially lentils—are great for anemia. Plus, they are also a great source of fiber. Just a ½ cup of dishes up 3.3 milligrams and around 20% of what your body craves,

Grilled Chicken Breast

A slice of lean-cut white meat like chicken is another top food for anemia if you’re able to consume heme protein from animals. Try for three ounces of chicken and a side of sautéed spinach, tomatoes, and broccoli for you to have an iron-rich entrée.