Running away from anemia: what foods are rich in iron
Running away from anemia: what foods are rich in iron

Iron deficiency anemia is not such a rare disease, although it is not often diagnosed. Just think, a slight malaise, shortness of breath, lack of appetite – we’ll write it all off to the autumn melancholy. And it is good if over time the lack of iron is replenished, and if not? These foods will help you to compensate a little for the lack of this important element in your body.


Among them are mussels and clams, 100 grams of which will give you a daily dose of iron. Oysters contain 5.7 mg of iron, canned sardines-2.9, canned tuna-1.4, shrimp-1.7 mg.


Red dark lean meat and meat offal are an excellent source of iron. The liver of a calf contains 14 mg of iron (per 100 grams of the product), in pork-12 mg, in chicken-8.6,in beef-5.7. For comparison, dark chicken meat contains 1.4 mg of iron, and light only 1.


Many breakfast cereals or cereals – bran, cereals, bread-are also enriched with iron. In addition, they contain a lot of fiber and long-lasting carbohydrates to maintain energy for a long time. Rye bread contains 3.9 mg of iron per 100 grams of product, wheat bran-10.6 mg, buckwheat-7.8, oatmeal-3.6.

Tofu Cheese

In half a glass of tofu, there will be a third of the daily dose of iron. Cheese can be added to a salad or used in desserts.


Boiled legumes contain a lot of iron, so half a cup of lentils contains half of its daily dose. Peas contain 6.8 mg of iron per 100 grams, green beans-5.9, soy-5.1, white beans – 3.7, red-2.9 mg.

Nuts and seeds

Nuts are also an excellent source of iron. For example, 100 grams of pistachios contain 4.8 mg of this substance, in peanuts-4.6, almonds-4.2, cashews-3.8, walnuts-3.6. The richest iron from seeds – sesame-14.6 mg, as well as pumpkin seeds – 14.

Fruits and vegetables


A good source of iron is dark green leaves, such as spinach-3.6 mg, cauliflower and brussels sprouts-1.4 and 1.3 mg, respectively, broccoli-1.2 mg.

Dried apricots contain 4.7 mg of iron, prunes – 3.9, raisins -3.3, dried peaches-3 mg. Dried fruits are also useful for anemia or in order to prevent it.

From greens, parsley is the leader in iron content – 5.8 mg, artichokes-3.9 mg. In 100 grams of molasses – 21.5 mg of iron.


What to eat to help your body with iron deficiency anemia?

1. Lean beef, pork or fish steak.

2. Fried eggs with herbs and a salad of leaves.


3. Liver pate. It will be better absorbed with sauerkraut.

4. Fish pancakes with spinach – a double blow of iron.

5. Nut mixture of cashews, pine nuts, hazelnuts, peanuts, almonds.

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