Foods for anemia are mainly those that are rich in iron, such as spinach, liver, and beans. However, it’s important to eat them along with foods high in vitamin C, like oranges, guavas, and acerola cherries, since this vitamin helps improve iron absorption in the intestines.

Anemia is a condition caused by low levels of hemoglobin in the blood, which can lead to symptoms such as fatigue, weakness, pale skin, and dizziness.

Treatment often includes medications and dietary changes recommended by a doctor or registered dietitian.

List of foods

Foods for anemia are rich in iron, vitamin C, and folic acid that can help increase red blood cell production and improve anemia. These include:

1. Ora-pro-nóbis

Ora-pro-nóbis helps treat anemia because it is rich in iron, a mineral that is essential for the formation of hemoglobin, a component of red blood cells responsible for transporting oxygen.

2. Acerola cherry

Acerola cherries are an excellent source of vitamin C, which enhances iron absorption from other foods and supports the production of hemoglobin. They can be consumed fresh, in juices, or in smoothies.

3. Spinach

Spinach is rich in folic acid, a vitamin that is essential for the formation of healthy red blood cells, helping to prevent and treat anemia.

This leafy vegetable can be eaten raw or cooked in salads, soups, or purees. It can also be sautéed or added to dishes like pies, omelets, and pasta.

4. Red meat

Red meat is a great source of iron and vitamin B12, two essential nutrients for preventing and treating anemia. It’s recommended to eat red meat about 2 to 3 times per week.

White meats like chicken, fish, and turkey also contain iron, though in smaller amounts, and can be alternated with red meat.

5. Orange

Oranges are rich in vitamin C, which plays a key role in the absorption of iron in the intestines. To improve iron absorption, it’s best to eat oranges together with iron-rich foods.

6. Black beans

Black beans are rich in non-heme iron, the type of iron found in plant-based foods, which is less easily absorbed by the body. To increase absorption, combine black beans with foods high in vitamin C, such as oranges, lemons, or guavas.

Other legumes like lentils, chickpeas, and peas are also excellent sources of iron.

7. Beef or chicken liver

Liver is high in iron that supports hemoglobin production and the transportation of oxygen throughout the body.

It can be eaten grilled or boiled, but because it contains heavy metals such as copper and mercury, it’s best to limit intake to 1 or 2 servings of 3–8 oz (100–250 g) per week.

8. Eggs

Eggs are a good source of iron, folic acid, and vitamin B12, all of which are important for the formation of blood cells.

You can eat 1–2 eggs per day, either boiled, scrambled, or in omelets.

9. Beets

Beets are another great food for anemia because they contain folate (vitamin B9) and vitamin C, which improve iron absorption and support hemoglobin production.

They can be eaten raw or boiled or blended into juice.

10. Pumpkin seeds

Pumpkin seeds are naturally high in iron and are an excellent plant-based option for treating or preventing anemia.

They can be added to salads, soups, or fruit bowls.

11. Walnuts

Walnuts provide good amounts of iron and can be added to yogurt, fruits, or salads, or used in recipes like breads, pancakes, and granola.

12. Guava

Guava is a great source of vitamin C, helping to boost the absorption of iron in the gut and combat anemia.

It can be eaten raw, juiced, or blended into smoothies along with iron-rich foods.

13. Oats

Oats contain iron and are helpful in treating anemia. They can be added to fruits, yogurt, or smoothies, or used in soups, breads, and pancakes.

14. Raisins

Raisins are a good source of iron and help stimulate the production of red blood cells.

They can be eaten on their own or added to yogurt, cereals, salads, or baked goods.

15. Tuna

Tuna is rich in iron and is one of the best foods for anemia. Grilled or baked tuna fillets can be paired with brown rice, vegetables, or salads and eaten 2 to 3 times per week.

16. Tofu

Tofu and other soy-based foods contain iron and are excellent foods for anemia for people following vegan or vegetarian diets.

Tofu can be eaten grilled, in sandwiches, or as part of salads, and can be consumed about 3 to 4 times per week (around 3.5 oz or 100 g per serving).

17. Cocoa powder

Cocoa powder contains iron and can help improve blood health. You can consume about 2 tsp per day or 1.5 oz (40 g) of dark chocolate (around 3 squares).

It can be used in hot chocolate, desserts, or mixed into oatmeal.

18. Rambutan

Rambutan is rich in vitamin C, which boosts the absorption of iron from plant-based foods.

It can be eaten raw or used in juices, smoothies, or fruit salads.

19. Chicken hearts

Chicken hearts are an excellent source of iron, containing about 6 mg per 3.5 oz (100 g). They can be eaten grilled or cooked with rice, vegetables, or salads.

Is there a fruit that cures anemia in 2 days?

No, there isn’t any fruit that can cure anemia in just 2 days. No single food is capable of curing this condition on its own.

Anemia usually takes several weeks or months to improve, depending on the diet and, if necessary, the use of supplements prescribed by a doctor or registered dietitian.

Foods to avoid

While treating anemia, it’s best to avoid certain foods and drinks that interfere with iron absorption, such as:

Calcium-rich foods like milk, yogurt, cream, and cheese when eaten with lunch or dinner;
Foods and drinks high in tannins, such as coffee, red wine, black tea, and green tea;
Alcoholic beverages like beer, wine, and spirits.

These foods can reduce the amount of iron absorbed in the gut, especially when consumed in large quantities.

Foods for Anemia: What to Eat & What to Avoid