Foods that are good for anemia may vary depending on the cause of anemia however in general foods that are rich in iron, vitamin b12 and folic acid are recommended for anemia which supports the production of red blood cells. The iron allows the production of hemoglobin protein that is attendant with carrying oxygen in blood. When hemoglobin levels fall loss of appetite, headache, constipation, feeling fluctuations and lack of concentration can be seen. The anemia occurs due to failure to receive the necessary minerals to body for blood production which is usually due to insufficient nutrition. In addition, some diseases (anemia, cirrhosis, cancer) may cause decrease in the number of red blood cells or cause to be low. That is why anemia is in the list of diseases which must be taken seriously and underlying cause of the disease must be determined by a doctor as soon as possible. No matter what the reason would be, the anemia may cause some of the problems affecting daily life (extreme fatigue, muscle weakness, convulsions, lack of attention…) due to the lack of blood carrying oxygen.
Which Foods are Good for Anemia?
It is important to take the minerals fully needed by the body especially iron and vitamin B12 in order to increase the number of the red blood cells. This means that you should also consume the foods that have other minerals and vitamins instead of consuming only foods that are rich in iron, vitamin B12 and folic acid. The anemia can be at various levels and in some cases it may not be possible to get the needed iron and vitamin B12 with foods. In these cases you can use iron or vitamin B12 supplements by consulting your doctor.
There is a list of some foods which are known to be good for anemia in the following however these foods which are on this list are not the complete list of recommended foods for anemia. Also since some foods on the list contain high cholesterol, high calorie and fat they may not be suitable for everyone. That is why you should get help from an expert for the foods that are good for anemia and optimal nutrition program for your health condition.
Lamb Liver: 100 grams of lamb’s liver meet about the half of your daily iron nee and contains 12 times more vitamin B12 for your daily vitamin B12 need. The lamb’s liver which is rich in terms of Vitamin A, vitamin K, vitamin B6, zinc, copper, manganese and selenium should be consumed carefully since it contains high cholesterol at the same time too.
Mackerel Fish: 100 grams of mackerel contains 3 times more vitamin B12 than your daily vitamin B12 need. Apart from mackerel, tuna, sardines and salmon are among the foods that are good for anemia.
Beef: Beef is also rich in vitamin B12, selenium and zinc. 100 grams of beef meets 11% of your daily iron need. Also it is a good source of vitamin B6, niacin, riboflavin, thiamin, vitamin E, calcium, magnesium, potassium, phosphorus.
Lamb Meat: 100 grams of lamb meat meets 39% of your daily vitamin B12 need and 9% of your daily iron need. The negative aspect of the lamb meat which is a good source of protein is; it contains high amounts of saturated fat.
White Cheese: White cheese is rich in terms of vitamin B12 (100 grams of it meets 28% of your daily vitamin B12 need) and at the same time it contains iron enough to meet 4% of your daily iron need.
Egg: 1 medium egg is enough to meet 5% of your daily iron need and 11% of your daily vitamin B12 need. The negative aspect is it is rich in terms of saturated fat and cholesterol.
Broccoli: Broccoli is very rich in mineral and it contains phosphorus, selenium, calcium, magnesium, thiamine, riboflavin, and vitamin A, C, K and B6. 100 grams of broccoli meets 4% of your daily iron need.
Chicken: It contains less cholesterol when compared with red meat and 100 grams of chicken contains 1 mg iron (6% of daily need) and 0.3 mcg of vitamin B12 (6% of daily need). The chicken meat also rich in terms of vitamin B6, phosphorus, protein, niacin and selenium.
Turkey: 100 grams of turkey breast meat meets 3% of your daily iron need. At the same time it is rich in selenium, protein and phosphorus.
Spinach: 100 grams of raw spinach meets 15% of daily iron need. Spinach also rich in terms of manganese, zinc, potassium, calcium and copper minerals and at the same time it is a very good source in terms of vitamin C, vitamin K, vitamin A, vitamin B6 and foliates.
Orange: 1 medium orange meets 1% of your daily iron need. Also it is very rich in terms of vitamin C which strengthens the immune system.
Banana: 1 medium banana meets 2% of your daily iron need. At the same time it is a good source in terms of dietary fiber, vitamin C, potassium, vitamin B6, and manganese.
Other Foods that are Good for Anemia
The following list includes foods that are rich in iron, vitamin B12, and folic acid which are known to be good for anemia.
- Nonfat yoghurt
- Skimmed milk
- Fish eggs
- Fish oil
- Soya bean
- Dried grapes
- Black pepper
- Brussels sprouts
Other Suggestions for Anemia
You can eat fruits and vegetables in different colors during the day to make sure you get the different vitamins and minerals. Try to reduce habits such as smoking, tea, coffee, and alcohol which adversely affecting the absorption of vitamins and minerals by the body. Since vitamin C especially increases the absorption of iron by the body, it should be consumed daily.