If you have been diagnosed as anemic, it means that your body has low stores of iron. Eating foods that contain a rich source of natural iron can help you to increase blood levels. Your doctor may also recommend a daily iron supplement. Iron can be absorbed from two different forms of iron: heme and nonheme. You absorb up to 30 percent of heme iron, found only in animal tissues, such as meat, poultry and fish, and 2 to 10 percent of nonheme iron, found in plant foods as well as meat. Eating a well-balanced diet with additional sources of iron can help combat iron deficiency anemia.
Meats
Meats provide the body with heme iron, which is better absorbed than nonheme iron. Meats that are high in iron include chicken liver, beef, turkey, chicken, lamb, ham, veal, pork and liverwurst. Chicken liver, for example, has 12.8mg iron in a 3 1/2-oz. serving. Prepare your meats using healthy, low-fat cooking methods to avoid additional fats and calories. Baking and broiling are a healthier alternative to frying. Choose red meats with less fat and remove the skin from chicken and turkey.
Vegetables
Vegetables can provide your body with a rich source of natural nonheme iron. Examples of vegetables that contain iron include spinach, beet greens, dandelion greens, sweet potatoes, broccoli, collard greens, kale and chard. You can prepare leafy green vegetables or broccoli by sauteing or steaming them. A 1/2 cup of boiled spinach has 3.2mg iron.
Fruits
Some fruits contain iron. Prunes, watermelon, dried peaches, dried apricots, strawberries, raisins dates and figs are all sources of nonheme iron, with 1/2 cup of raisins providing 1.5mg iron. You can eat them as a snack on their own, in yogurt or in a fruit smoothie. Fruits that are high in vitamin C can also help the body to absorb iron.
Breads and Cereals
Wheat products, bread, macaroni, oatmeal, enriched bread and cornmeal all contain iron. Choose wheat breads instead of white, as the USDA recommends that half of your grain intake should be in the form of whole grains. A slice of either whole-grain bread or bread made with enriched flour has 0.9mg of iron.
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