Fight Anemia Naturally by Eating These 7 Foods

19 December, 2019
In today's article we look at 7 amazing food items that can fight the symptoms of anemia.

Anemia is a condition produced by lowered hemoglobin in the blood. It’s almost always because of an iron deficiency or a deficiency in nutrients like folic acid or vitamin B12. The good news is that it’s a problem that can be handled naturally, and that’s why now we want to tell you about 7 amazing foods that can help fight anemia.

It’s one of the most common nutrition-related health problems out there, and while it is seen in all kinds of people, the most affected are children and women. It can even interfere with the functioning of many vital organs.

As a result, the affected person is chronically fatigued, and, in serious cases, may develop conditions like hypertension, get infections, and even suffer memory loss.

1. Fight anemia with spinach

Some washed spinach in a bowl.

Low in calories and high in essential nutrients, spinach deserves one of the first spots on our list of foods to help fight anemia. It contains vitamins A and B complex, both of which are necessary for strengthening your immune system and fighting fatigue.

The content of iron, zinc, and calcium in spinach encourages the production of hemoglobin and helps reestablish your circulation and thus improve oxygenation of the tissues.

  • The ideal thing is to have at least 1/2 cup of spinach to get 20% of your iron requirements

Read more: 5 Healthy Spinach Recipes to Enjoy Every Day

2. Oats

Besides being a source of iron, oats also contain vitamins and antioxidants that are key in treating this condition.

The high amount of nutrients in oats help oxygen and nutrients get transported throughout your body better, preventing physical and mental lows.

  • Have 2 or 3 tablespoons of oats a day until your anemia has improved

3. Eggs

Some fresh eggs.

Regular consumption of eggs is a habit to get into to help keep your body energized. They contain essential amino acids and minerals which work together to help produce hemoglobin and antibodies.

Their nutritional profile helps with chronic anemia while also controlling symptoms like fragile hair and nails.

  • Add eggs into your regular diet, preferably with breakfast.
  • Combine them with orange juice so that their nutrients will absorb more effectively.

4. Lentils

Lentils are one of the best legumes out there for anyone with anemia. Their iron content helps with red blood cell production and any circulation problems too.


They contain proteins and antioxidants that help protect cells from the breakdown caused by nutritional deficiencies.

  • Have up to 3 servings of lentils a week

5. Whole grain bread

Some sliced wholemeal bread.

Whole grain foods are a great choice if you want to combat fatigue and weakness caused by anemia. The carbohydrates are a source of fuel for your tissues and cells, which helps keep your physical and mental performance up.

Whole grains also contain a small amount of iron. Combined with other foods it speeds up your recovery from this condition.

  • Include whole grains in your breakfast, along with lean meat, avocado, or fruit, to help fight anemia

Read more: 5 Ways to Increase Iron Levels in Your Blood

6. Liver

Treatment plans for people with anemia often include a diet with beef liver. This meat is a major source of easily-absorbed iron and therefore is one of the best nutritional answers to anemia.

  • Have liver at least twice a week

7. Pomegranate

A pomegranate cut open.

While pomegranates don’t contain high levels of iron, adding them to your diet can help with anemia symptoms. They contain fiber, potassium, and other essential minerals that, along with counteracting deficiencies, improve your circulation and the process of cell oxygenation.

Having them in moderation increases your energy levels and helps keep your production of hemoglobin in balance.

  • Have one piece of pomegranate a day, or enjoy it in juice form

Have you been diagnosed with anemia? In addition to following your doctor’s advice, we recommend that you increase your consumption of these foods.

  • Simonson W., Should vitamin C routinely be given with oral iron supplements? Geriatr Nurs, 2019.
  • Langan RC., Goodbread AJ., Vitamin B12 deficiency: recognition and management. Am Fam Physician, 2017. 96 (6): 384-389.