Red blood cells carry oxygen from your lungs to the body's tissues. Iron deficiency anemia occurs when your body does not have enough red blood cells. This condition causes shortness of breath, headache, brittle nails, weakness and problems concentrating. The National Heart, Lung and Blood Institute advises eating foods rich in folate, iron and vitamin B-12 to prevent or treat iron deficiency anemia.
Iron
Your body absorbs iron from animal foods more readily than it absorbs iron from plant foods. Rich sources include egg yolks, lean beef, chicken, liver, turkey and lamb. Iron is also found in seafood, such as oysters, clams, tuna and salmon. If you are a strict vegetarian, include beans, dried fruits and nuts to increase your iron intake. Rice, bread, pasta, malted drinks and breakfast cereals are enriched with iron.
Folate
Many products are enriched with folate, including rice, cereals, bread, pasta and flour. Some cereals offer up to 100 percent of the daily value in one serving. Vegetable that contain folate include beets, spinach, turnip greens, broccoli, lettuce, Brussels sprouts, asparagus and artichokes. Fruit sources of folate include papaya, citrus, mango and strawberries. Folate is also found in pulses, beans, liver and beef.
Vitamins B-12
In addition to being sources of iron, seafood, liver and poultry are also good sources of vitamin B-12. The U.S. Department of Agriculture lists cheese, milk and yogurt as rich sources of B-12. A 1998 article in "The American Journal of Clinical Nutrition" reports that calcium reduces iron absorption in the body. Avoid consuming dairy products with iron-rich foods or iron supplements. Nonanimal sources of vitamin B-12 are soy beverages, meat substitutes and nutritional yeasts.
Considerations
Check with your health care provider or dietitian to see if you require iron supplements. The American Dietetic Association advises combining foods containing vitamin C with iron-rich foods to aid iron absorption. Vitamin C is found in citrus fruits and juices, kiwi, mango, pineapple and strawberries. Vegetable sources include green peppers, tomatoes, broccoli, cauliflower, cabbage and kale.
References
- Office of Dietary Supplements: Iron
- National Heart, Lung and Blood Institute: What Is Anemia?
- USDA National Nutrient Database for Standard Reference: Iron Content of Selected Foods per Common Measure
- MedlinePlus: Anemia
- American Dietetic Association: Iron
- "The American Journal of Clinical Nutrition"; Does Calcium Interfere with Iron Absorption?; Leif Hallberg; 1998
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