An anemia diet should include foods rich in protein, iron, folate (vitamin B9), and vitamin B12, such as meat, eggs, fish, legumes, seeds, and nuts. These nutrients help stimulate the production of red blood cells, which are often low in people with anemia.
It’s also important to avoid eating calcium-rich foods together with foods that contain iron, since calcium competes with iron for absorption in the intestines. Some antacid medications, such as magnesium hydroxide and calcium carbonate, can also interfere with iron absorption.
Anemia can cause symptoms like weakness, poor appetite, pale skin, and memory problems, so it’s important to see a doctor for proper diagnosis and treatment. Learn more about other symptoms of anemia.
What to eat
To help treat anemia, it’s important to eat foods rich in the following nutrients:
1. Iron
Eating iron-rich foods is essential in cases of iron deficiency anemia, since this mineral stimulates red blood cell production.
There are two types of iron, heme and non-heme.
Heme iron comes from animal sources such as beef, chicken, fish, liver, eggs, and shellfish. This type of iron is absorbed more efficiently by the body.
Non-heme iron is found in iron-fortified foods, fruits, and vegetables such as beans, soy, lentils, peanuts, beets, and dark green vegetables like spinach, broccoli, and kale. See a complete list of iron-rich foods.
2. Vitamin C
Vitamin C plays an important role in an anemia diet because it helps increase the absorption of iron in the intestines, especially from plant-based sources.
Foods rich in vitamin C include oranges, pineapple, strawberries, kiwi, tangerines, and bell peppers.
Also recommended: Top 20 Vitamin C Foods (How to Consume & Supplementation) tuasaude.com/en/vitamin-c-foods3. Folate (vitamin B9)
Folate helps produce blood cells and supports the proper formation of hemoglobin, the protein responsible for carrying oxygen within red blood cells.
Good sources of folate include spinach, kale, liver, wheat germ, and eggs.
4. Vitamin B12
A lack of vitamin B12 can cause megaloblastic anemia, a condition where red blood cells become larger than normal and there’s a decrease in white blood cells and platelets.
This type of anemia can be prevented by increasing your intake of vitamin B12-rich foods such as liver, heart, meat, eggs, milk, and dairy products.
What to avoid
During treatment for anemia, especially iron deficiency anemia, it’s best to avoid eating calcium-rich foods together with iron-rich meals, as calcium can reduce iron absorption in the intestines.
For that reason, avoid consuming milk and dairy products during lunch or dinner, when meats and other iron-rich foods are typically eaten.
It’s also best to avoid drinking coffee, black tea, or yerba mate tea with meals that contain iron, as these beverages are rich in phytates and tannins, substances that can reduce iron absorption.
Sample meal plan (3 days)
Below is a 3-day sample menu for an anemia diet:
The portion sizes in this meal plan can vary based on age, sex, physical activity, and other health conditions.
It’s best to see a registered dietitian for a complete evaluation and a personalized meal plan that fits your individual needs.
In addition to dietary changes, a doctor or dietitian may recommend iron supplements or other nutrients like vitamin B12 or folate, depending on the type of anemia.