To combat iron deficiency anemia, also called iron deficiency anemia, it is recommended to increase the consumption of foods rich in this mineral, such as meat and vegetables, for example. Thus, there is enough circulating iron capable of constituting hemoglobin, restoring oxygen transport in the blood and relieving symptoms.
Iron deficiency anemia is more common in debilitated people, growing children who have inadequate nutrition and pregnant women. The best iron for the body is what is present in animal foods, as it is absorbed in greater quantity by the intestine. In addition, foods rich in vitamin C such as orange, kiwi and pineapple, help to increase the absorption of iron in the body.
Iron-rich foods
It is important that foods rich in iron of both animal and plant origin are consumed daily, as it is thus possible to have adequate amounts of iron circulating in the blood.
Some of the iron-rich foods most suitable for anemia are liver, heart, meat, seafood, oats, whole rye flour, bread, cilantro, beans, lentils, soy, sesame and flaxseed, for example. Meet other iron-rich foods.
In addition, it is important to consume foods that help increase iron absorption in the body, such as fruits and juices rich in vitamin C, such as orange, mandarin, pineapple and lemon, for example. See some juice recipes for anemia.
Anemia menu option
The following table shows an example of a 3-day iron-rich diet to treat anemia.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast |
1 glass of milk with 1 tablespoon of flaxseed + wholemeal bread with butter |
180 ml of plain yogurt with whole grain cereal | 1 glass of milk with 1 col of chocolate milk soup + 4 whole toast with unsweetened fruit jelly |
| Morning snack | 1 apple + 4 Maria cookies | 3 chestnuts + 3 whole toast | 1 pear + 4 crackers |
| Lunch dinner |
130 g of meat + 4 col of brown rice + 2 col of bean soup + salad with 1 col of sesame soup + 1 orange |
120 g of liver steak + 4 col of brown rice soup + salad with 1 col of linseed soup + 2 slices of pineapple | 130 g of chicken with liver and heart + 4 col of rice soup + 2 col of lentil + salad with 1 col of sesame soup + cashew juice |
| Afternoon snack | 1 plain yogurt + whole grain bread with turkey ham | 1 glass of milk + 4 whole toast with ricotta | 1 plain yogurt + 1 wholemeal bread with butter |
It is important to remember that foods rich in calcium, such as milk, yogurt or cheese, should not be consumed together with foods rich in iron, because calcium hinders the absorption of iron by the body. In the vegetarian diet, the best dietary sources of iron, which are animal foods, are not consumed and, therefore, the lack of iron can happen more frequently.
See also some tips to cure anemia.
Check out other tips in the following video on feeding for anemia:
