8 Delicious Foods that Fight Anemia

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Anemia Foods

8 Delicious Foods that Fight Anemia

srimathrutva 22 May 2023

Anemia and anemic women are one of the goals global health systems stress on at several instances. There is a persistent need to combat this concerning health issue through effective, educative measures.

What is Anemia?

Anemia can be defined as – “A medical situation where the number of red blood cells also known as hemoglobin concentration moves under the normal limit of concentration”.

The expected limit for males is 13.5 to 16.6 gm/dl while for women it is 11.5 to 14.2 gm/dl. Any value below the normal range is said to be anemic.

The main three constraints for anemic individuals include:

  • Blood loss (due to accidents, surgeries, etc)
  • Insufficient production, or
  • The surplus destruction of red blood cells.

There are several classifications of anemia. A few of them comprise Iron deficiency anemia, pernicious anemia, aplastic anemia, hemolytic anemia, and others.

Iron deficiency anemia accounts for the highest number of patients suffering. Now the question arises when should you call upon a hemoglobin test to know the blood levels?

Hemoglobin count is a routine test performed in the smallest division of hospitals. So, it is easily attainable to all.

Symptoms of Anemia

The most typical signs and symptoms of iron deficiency anemia include –

  • Weakness
  • Pallor or pale appearance
  • Shortness of breath
  • Dizziness and
  • Cold handedness

Anemia and Diet

Taking iron-fortified or iron-rich foods can help to keep the iron levels in the body within normal limits. So here are discussed the best 8 iron-rich sources that one must include in their diet.

Red Meat

1 part of red meat equals 2.7 mg of iron which is a great deal to conquer. Maximum results have been shown to occur when paired with Vitamin C-rich foods like citrus fruits to maximize the absorption of iron into the blood.


It is one of the tastiest and most iron-rich foods one may know. Sprinkle some lemon juice to elevate the tanginess of this vitamin C source. 100 gm serving of shellfish = 28 mg of iron which makes it one of the richest sources of iron. Shellfish has got other benefits too. For instance, it helps to increase the High-density of lipid cholesterol or the good cholesterol in the body.

Beans and Pulses

One cup of raw beans has nearly 1- 5mg of iron, depending on which beans are chosen. Most healthy ones are raw adzuki beans, chickpeas, green beans, lentils, among others.


Nuts like pistachios and almonds hold a lot of nutrients in their small compartments. For 100 grams of cashews, unsalted has 6.7 mg of iron. While pistachio nuts are the richest source with 4 times the value of iron in cashews.


Children and green leafy vegetables are a mismatch and a constant source of tension for new mothers. But there is no denial in the fact that spinach has a great role in combating iron deficiency disorders. So mothers it’s high time you learn some new recipes to make the best use of spinach with less oil involved. Famous ones like palak paneer are irreplaceable.

100 gm of cooked spinach = 3.6mg of iron.

That makes up 20 per cent of recommended dietary intake.

Dark Chocolate

Chocolates are loved by most age groups. But not all chocolates are as healthy as dark chocolate. 100 mg of dark chocolate = 3.3 mg of iron along with a lot of antioxidants. So, trade in dark chocolates henceforth to beat anemia in a delicious way.

Blackstrap Molasses

Blackstrap molasses is extracted from sugarcane. They are found to be more nutritious than just consuming calorific refined sugar. With an impressive content of 2.4 mg of iron per tablespoon and high absorption rates, molasses helps to produce hemoglobin. It can be used in baked beans, gingerbread, hot drinks, and any food.

Fortified Food Items

While there are a lot of natural sources of iron, the market doesn’t fall short of iron-fortified food groups. Such as whole meal bread and pasta, oats, tofu, and iron-fortified milk if available. Under the fruit juice section, there are olives mulberries, and prune juices ranking the highest in terms of iron concentration and antioxidants too.


We hope that this small guide through the kitchen has helped to sort out the iron-rich ones. These are of utmost essential. Several programs under the government sector provide iron and folic tablets to infants, young children, adolescent girls and boys, and pregnant and lactating mothers. The main aim is to combat iron-deficiency anemia and decrease the fatalities caused due to it.

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