Anemia is a common disorder, affecting as many as 30 percent of the world's population, according to the World Health Organization. Anemia, a decrease in the number of red blood cells, is most commonly caused by iron deficiency. A number of factors can cause iron deficiency, including blood loss, poor iron intake, pregnancy or poor iron absorption from gastrointestinal disorders. Some foods helps boost your iron levels, but you may also need iron supplements. Talk with your doctor about treating underlying conditions that cause anemia.
Heme Sources
Iron in general is not well absorbed; only about 1 mg of iron is absorbed for every 10 to 20 mg consumed, the University of Maryland Medical Center explains. Heme iron, which comes from animal sources, is the best absorbed type of iron, with between 15 and 35 percent of heme iron absorbed, the Office of Dietary Supplements reports. Heme iron sources include beef, pork, chicken, duck, turkey, eggs and fish. Pork, chicken, duck or beef liver is one of the best sources of heme iron. Pregnant women, however, should not eat liver, because it contains large amounts of vitamin A, which can harm a developing fetus if consumed in large quantities. Clams, mussels, shrimp, sardines, anchovies and oysters are good seafood sources of heme iron. Dark meat contains more heme iron than white meat.
Non-Heme Sources
Non-heme sources include vegetables, nuts, enriched grain products and legumes. The iron in non-heme foods is not as well absorbed as that in heme foods, but eating both in the same meal may increase non-heme iron absorption, according to the University of Illinois McKinley Health Center. Between 2 and 20 percent of non-heme iron is absorbed, according to the Office of Dietary Supplements.
Good sources of non-heme iron include cooked beans, including soybeans, navy, pinto and kidney beans, lentils, enriched breakfast cereals including oatmeal, and blackstrap molasses. Baked potatoes with the skin included, peas, canned asparagus, spinach and other green leafy vegetables also contain non-heme iron. Non-heme is also found in dried fruits such as raisins, prunes and apricots. Vegetarians who do not consume any type of heme iron may need as much as twice as much iron from non-heme as people who eat meat, the Office of Dietary Supplements reports. Eating soybean products along with other non-heme sources may decrease absorption of iron and should be avoided.
Vitamin C
Eating citrus fruits high in vitamin C such as oranges, grapefruits, cantaloupe, tomatoes, broccoli or strawberries can increase iron absorption if taken along with heme or non-heme food sources. Brussels sprouts, red and green peppers and white wine can also increase iron absorption. Red wine, coffee and tea can decrease iron absorption and should not be taken along with non-heme iron-rich foods, Health Castle states.
