Fight Iron Deficiency Anemia with These 9 Strategies

There are some easy ways to treat iron deficiency anemia. Read about iron-rich foods and lifestyle changes that will make you feel better in no time.
Fight Iron Deficiency Anemia with These 9 Strategies

Last update: 27 May, 2022

Anemia is an abnormally low level of healthy red blood cells. The most common cause is an iron deficiency (called iron deficiency anemia). However, other conditions and diseases can also cause anemia.

There are some simple and easy ways to treat iron-deficiency anemia. In this article, we’ll recommend iron-rich foods and lifestyle changes that will make you feel better in no time.

What are some symptoms of iron deficiency anemia?

  • Fatigue or lethargy.
  • Difficulty breathing.
  • Muscle fatigue.
  • Pale skin.
  • Palpitations.
  • Headaches.
  • Vision problems.
  • Insomnia.
  • Difficulty concentrating.
  • Changes in your menstrual cycle.
  • Bloating and liquid retention.

What should I do?

If you begin to experience any of these symptoms and think you might have anemia, first consult with a doctor to get a proper diagnosis.

In many cases, your physician will prescribe iron supplements. Iron supplements should be taken with care. They are highly oxidative and may cause gastritis, and stomach pains. If your doctor prescribed iron supplements, we recommend taking them with Vitamin C. This can help minimize the negative side effects. You should also let your doctor know if you are having stomach problems.

Remember that there are some great alternatives to iron supplements to treat your anemia. Here are some of the most effective ways to get enough iron and make sure your body is absorbing it properly:

9 strategies to fight iron deficiency anemia

Beneficial foods

    • Lemon juice: Lemon is an excellent source of Vitamin C, which helps us better absorb the iron in our food.
    • Pine nuts: Pine nuts are high in iron. You can toast them lightly or grind them to mix in with your food.
    • Pistachios: The nutritional value of pistachios is similar to that of pine nuts, with the added advantage of more protein and less fat. Pistachios also contain Vitamin C. Pistachios are especially good for people who work out a lot.
    • Alfalfa sprouts: Germinated alfalfa is a food rich in iron and other minerals. Buy them or sprout them at home. You can even buy special containers designed for growing sprouts from seed.
    • Mixed greens: A fresh, raw salad is also a wonderful source of iron. Think beyond just plain lettuce. Add sprouts, dry fruit, spinach, arugula, watercress, peppers, carrots, apple, sunflower seeds, and pumpkin seeds. Dress your salad with cold-pressed olive oil and a touch of lemon juice.
    • Spelt and millet beverages: Plant-based beverages are a great alternative to milk. Spelt and millet are especially rich in iron.
    • Lentils: Lentils have always been great for iron deficiency anemia. During the cold season eat them in soups and stews, and in the summer cooked or sprouted lentils are great in salads.

Read more: 3 Delicious Recipes with Lentils

Lifestyle and health changes

    • Sunbathing: Daily sunbathing can help your body maintain its levels of vital minerals. Sunbathe early in the morning or shortly before sunset. You can also take a cold shower after you finish to improve circulation.
    • Heavy or frequent menstruation: Heavy or frequent periods are a common cause of anemia. In this case, regulating your period is more important than increasing your iron intake. Try nettle, gentian, or horsetail extracts to help balance your hormones.


In some cases, anemia can be indicative of an autoimmune disease. If you have a family history of autoimmune diseases, we recommend you avoid or reduce your dairy consumption. You will quickly notice an improvement.

Images courtesy of sweetbeetandgreenbean and joannova

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.