Anemia occurs when the body has insufficient red blood cells. Since one function of red blood cells is to carry energy-supplying oxygen throughout the body, individuals with anemia may experience fatigue and lethargy. Other symptoms of anemia include headache, pale skin, decreased appetite, irritability and weakness. Iron deficiency anemia is caused by insufficient iron, so it's important to consume iron-rich foods daily.
Foods of Animal Origin
Foods of animal origin contain a form of iron called heme iron. Heme iron is more easily absorbed by the body than nonheme iron. Beef liver, clams, eggs, fish, oysters, chicken liver, sardines, turkey, beef, shrimp, mussels and pork are all sources of heme iron.
Fruits and Vegetables
Many fruits and vegetables are sources of dietary iron, but in the nonheme form. Dried fruits are better sources of iron per serving than fresh fruits. Prunes, prune juice, raisins and dried apricots are examples of iron-containing fruits. Spinach, kale, broccoli, mustard greens and collard greens are vegetable sources of iron.
Combining nonheme sources of iron with vitamin C-containing foods at meals and snacks increases the amount of iron absorbed. Vitamin C foods include oranges, orange juice, grapefruit, tomatoes, tomato juice, strawberries, Brussels sprouts, strawberries and green and red bell peppers.
Other Food Sources
Iron is also found in other foods, including beans, lentils, iron-fortified cereals, iron-fortified pasta, nuts and seeds, tofu and iron-fortified bread. The type of iron in these foods is also nonheme iron, so combining these foods with a food containing vitamin C or a food containing heme iron will help the body absorb the iron more effectively.
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