6 Superfoods to Fight Iron-Deficiency Anemia

Anemia is a condition which occurs as a result of a deficiency of red blood cells which are essential for providing oxygen to the tissues. The most common type of this blood disorder is iron-deficiency anemia. This type of anemia is caused by a lack of iron which is necessary for the bone marrow to produce hemoglobin. You can fight this disease by eating healthy foods rich in iron. If you are dealing with anemia, you should include the following foods in your everyday diet because they are a great source of this essential mineral.

Red meat

Red meat is extremely rich in heme iron, the iron that comes from sources containing hemoglobin. Most commonly, heme iron is absorbed much faster by your body than non-heme iron, the one that comes from plants. The liver, either beef, pork, chicken or turkey, is the leading source of heme iron, which contains 13 mg of iron in 75g. A regular consumption of red meat will help you to significantly increase your iron levels.


Mollusks are recommended for fighting anemia because they contain a high level of iron. The best sources of iron are clams, containing 24 mg of iron in 85g, oysters, containing 10.3 mg of iron in 85g, and cuttlefish, containing 9.3 mg of iron in 75g. Apart from their high iron levels, these foods are rich in vitamin B12 and zinc, so you may consider including them in your diet.

Dark leafy greens

Dark leafy green vegetables, such as spinach, Swiss chard, kale, turnip greens, and beet greens, are very rich in iron. From these vegetables, the spinach is highest in iron. You can eat it either cooked or raw. However, cooked spinach is more helpful in providing your body with an easy absorption of all the essential nutrients contained in it. There is more than 6 mg of iron in only one cup of cooked spinach. Also, it contains a great level of fiber, protein, calcium and vitamins A and E.


Nuts are one of the best sources of iron that can rapidly increase the level of this mineral in your body. Cashews are the leading sources of iron, containing 1.9 mg of iron in 28g. Other types of nuts that are rich in iron are pine nuts, almonds, hazelnuts, peanuts and pistachio nuts. In order to increase your iron levels, you should consume a handful of nuts on a daily basis.


Seeds are full of iron. The seeds that are highest in iron are pumpkin seeds and sesame seeds. In 28g of seeds, there are 4mg of iron in pumpkin seeds and 41mg in sesame seeds. Also, they contain many other essential nutrients, such as copper, zinc, phosphorus and vitamin E. These seeds have a great taste and, they can easily be included in your diet.


If you suffer from anemia, mushrooms are one of the best foods to combat this condition. They contain many essential nutrients, including dietary fiber, vitamins D, B1, B2, B3, B5 and B9, calcium, potassium, sodium, zinc, magnesium, and selenium. The mushrooms also contain a high level of iron. All kinds of mushrooms are a wonderful source of iron, especially the morel mushrooms which contain 8 mg of iron in just one cup.