The deficiency of iron is known as anemia and tens of millions of people suffer from it. In fact, many people don’t even know that they have this condition. Do you feel short of breath, lethargic, and unwell most of the time? These may be symptoms of iron deficiency.


Anemia can be caused by many factors, but in some patients it is there from birth. Other causes include the following:

  • Not taking enough iron in your diet
  • Body’s inability to absorb iron
  • Internal bleeding
  • Blood loss from menstruation
  • Deficiency during pregnancy

Here are 8 foods you should eat often to help fight the deficiency and boost your health:

1. Spinach

Spinach is without doubt the first food that comes to mind when you think of treating or preventing anemia.

It is packed with not only iron, but also other vitamins and minerals that boost your overall health. This includes the following:

  • Vitamin A
  • Vitamin B9
  • Vitamin C
  • Vitamin E
  • Beta-carotene
  • Calcium
  • Iron

The green leafy veggie not only helps in fighting anemia, it also boosts your immune system. It will also help boost blood circulation.

The more often you eat, the better it will be.

2. Tomatoes

If your iron deficiency is due to difficulty in absorbing iron, eating tomatoes can help in addressing the problem. It is rich in vitamin C, which makes it easier to absorb the mineral. It is recommended to take 1 raw tomato daily for easier absorption of iron. It is also rich in many other nutrients including vitamin E, fiber and beta-carotene that help boost your overall health.

3. Oatmeal

If you choose oatmeal for fighting anemia, it is recommended to choose oatmeal fortified with iron. Regular oatmeal has high amounts of iron but also phytic acid that slows down the mineral absorption.

The USDA Nutrient Database reports that 1 cup fortified oatmeal gives you 60% of your daily recommended allowance of iron. Oatmeal is also a rich source of different types of B vitamins including B12.

4. Eggs

Eggs not only provide you 7-11% of your recommended daily amount of iron, they also have proteins and antioxidants to replenish the vitamins lost due to your anemic condition. In fact, eggs can give you so many types of dietary nutrients without all the high calories.

If you can take 1 glass orange juice with eggs, it can supply you the required vitamin C for improving iron absorption.

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5. Dates & Raisins

Many studies have confirmed that dehydrated foods have higher levels of iron than fresh foods. So you have one more great reason to take more dried apricots, raisins, dried peaches, and dates. They back both iron and vitamin C, thus making it easier to absorb iron. You can munch on raisins and dates whenever you need a sweet snack.

6. Honey

Honey is another great source of iron, which also has other nutrients that help boost your hemoglobin levels. Magnesium and copper are beneficial minerals for improving hemoglobin levels.

You can add some honey to lemon juice and drink in the morning to get the vitamin C required for absorbing iron.

7. Seafood

Seafood is generally a rich source of iron. Oysters can have up to 7.2mg iron in 100g. Make sure to choose wild caught seafood to avoid heavy metals and toxins.

Best examples of iron-rich seafood include:

  • Clams
  • Scallops
  • Whelk
  • Octopus
  • Oysters
  • Mussels

Even tuna, salmon and mackerel have high levels of iron.

8. Mushrooms

Yummy mushrooms are also packed with lots of iron. Besides, the fungi also have various other vitamins and minerals that boost your immunity. This includes niacin, riboflavin, and beta-glucans.

An average sized mushroom can be packing up to 8mg of iron.