Top 10 Iron Rich Foods To Help Combat Anemia

What is Anemia?

Anemia is the proper term for what is better known as chronic iron deficiency, to such an extent that the body stops producing the necessary amount of red blood cells. The result of this can be fatigue, paleness of the skin, weakness throughout the body, frequent headaches and glossitis, or inflammation of the tongue. For some of us, this could be a more significant risk than for others. For example, pregnant women, young children (babies and toddlers) and adolescent girls are more at risk of developing anemia than the rest of the population.

Contrary to most dietary patterns, our bodies respond better to meat and animal products for iron than it does to vegetables and plant-based iron sources. We absorb up to three times more iron from sources like lean beef, chicken, and turkey. That is not to say that fruits and veggies should be left out as vitamin C helps our bodies absorb iron out of foods and into our bloodstream better. Luckily, a lot of what we eat during the day has a lot of iron in it anyway, but being able to make a diet out of it is always more helpful.

Top 10 Iron Rich Foods to Fight Anemia

1. Spinach

They weren’t wrong when they made spinach the fuel behind Popeye’s muscle growth and strength, as it does exactly that in real life too! This superfood is easily one of the highest-ranked sources of iron that you can find on the market. Apart from being known for its excessive iron content, it is also full of other nutrients. Spinach has nutrients like protein, fiber, calcium, potassium, folate, and vitamins A, K and C. So not only is it a potent source of iron but also helps our bodies absorb it better in the process.

2. Quinoa

This potent little seed is highly regarded in the vegetarian communities. Quinoa has so many different benefits for so many different parts of our body. Containing all nine essential amino acids, an unbelievable 8 grams of protein and over 3mg of iron – it is a complete mystery how this isn’t part of everyone’s diet. In addition to being packed with such vital nutrients to our body, quinoa is also very rich in potassium, magnesium and phosphorous. These chemicals, when used by our bodies as nutrients, can be beneficial to not only our bodies but also our mental health. These nutrients are also known to carry oxygen through the bloodstream, basically duplicating the job done by red blood cells.

3. Oysters

If you aren’t a fan of red meat or the idea of eating it in any way, seafood is always a good substitute – if not a better option. It is, to your body, basically the same thing only with substantially less saturated fat and almost no calories. Oysters can practically be called a bodybuilder’s best friend as in addition to it being almost, it is excessively rich in iron and zinc, providing nearly 4mg of iron and a stunning 33mg of zinc. Oysters are the little powerhouses of the ocean that we get to enjoy on land.

4. Swiss Chard

Swiss chard is an excellent substitute for spinach as it tastes slightly different but contains almost the same nutrients. You can get a whopping 4mg of iron from just one cup of cooked Swiss Chard. It is also perfect for the health of your heart with 961mg of potassium per cup or serving. Along with extra protein, fiber, calcium, and vitamins A and C, Swiss Chard is also supplementing the absorption of iron into our systems.

5. Lentils

Any and every health and fitness buff (excuse the pun) will tell you that lentils are a must for your everyday diet. They are completely void of any kinds of fat and contains high levels of protein and iron, providing 3.5mg of iron per half a cup of lentils. Lentils are very rich in an antioxidant called polyphenols. This specific group of antioxidants helps drastically reduce the risk of many chronic diseases. Making lentils substantially more critical for illnesses than one might think.

6. Dark Chocolate

Yes, believe it or not, dark chocolate is very high in iron. Offering up to 3.5mg of iron per serving, it is the perfect excuse to “stay healthy” now and then. Sadly, with every cheat comes a catch – it has to be at least 80% or higher cocoa content for you to reap the benefits of iron in chocolate. This high cocoa content can sometimes be an acquired taste but is so worth it. The good thing about chocolate with such a high cocoa percentage means that it has very little fat and sugar in it.

7. Chickpeas

Being part of the Legume family, it comes as no surprise that chickpeas are full of iron, 5mg of it per half a serving. In addition to that, it is very high in fiber, and you can quite literally eat them for breakfast, lunch, and dinner. Being so low in fat, they are also the ideal snack for any time of the day.

8. Red Meat/Beef

As good as red meat is for our protein intake, it is for our body’s supply of zinc and iron. One serving of beef (100g) contains over 3.5mg of iron. Beef also aids muscle tissue health. It also helps with the healing process of large wounds, mostly due to the high iron content. The iron from red meat absorbed by the body is stored better after aerobic exercise, studies have shown that when you eat beef after a session at the gym, it can be up to twice as effective as protein shakes or similar supplements.

9. Pumpkin Seeds

The best thing about this rich source of iron is that it is a snack you can carry around and peck on all day. These seeds might be tiny, but it is a powerhouse food for anyone, especially athletes, training for a big event. It is among the food with the highest magnesium content, making it beneficial for body and mind. Twenty-eight grams of pumpkin seeds can supplement the body with 4.2mg of iron. It also offers a high content of zinc and manganese.

10. Turkey Meat

Like red meat, turkey meat is very high in iron with 3.2mg per 100g serving. The dark turkey meat is exceptionally high iron, offering the same amount of iron for smaller portions. Turkey, of course, is the better choice over red meat as it has substantially less fat and cholesterol risks.