Anemia is the most common blood disorder , and occurs when the body does not produce enough red blood cells (and therefore insufficient levels of hemoglobin) to carry oxygen to muscles and other vital tissues and organs. Women are more likely than men to suffer from anemia, although the reason why this occurs is still unknown.

The most common causes of anemia are l to iron deficiency, vitamin B12 deficiency , and folic acid deficiency. There are other reasons, such as breastfeeding, aging, hereditary disorders, etc. Without a doubt, the most common lack is iron in the diet, that is, what is known as iron deficiency anemia.

Symptoms of anemia

As for the symptoms of anaemia , are as follows:

  • Fatigue.
  • Lethargy.
  • Palpitations.
  • Sensitivity to cold.
  • Difficulty in breathing.
  • Heartburn.
  • Swelling of the arms and legs
  • Increased sweating.
  • Blood in the stool.
  • Vomit.

The best foods against anemia

Diet may be beneficial in preventing and combating some types of anemia. Therefore, below you can find a list of foods that help overcome anemia :

1. Mushrooms

Mushrooms are a delicious food that can be eaten in a soup or as a side dish. These mushrooms have large amounts of riboflavin, niacin, iron and beta-glucans , substances that support the immune system. Depending on the type of mushroom eaten, it can provide up to 8 mg of iron.


Oysters are known to be an aphrodisiac food; however, they are also rich in iron . In fact, Pacific oysters have one of the highest levels of iron, with 7.2 mg of this mineral per 100 grams. In fact, most seafood (for example, clams, scallops, or mussels) are great sources of iron.

3. Mackerel

Shellfish are not the only seafood to help fight anaemia, as some fatty fish such as salmon, tuna, mackerel or anchovies are also rich in iron. Combining seafood with fish can further help prevent anaemia.

4. Prunes

Prunes are a great source of iron, as are, for example, dried peaches. For every 100 grams, they contain 6 mg of this mineral. As they are a delicious food, it is easy to add them to the daily diet . In fact, they are the perfect food to accompany breakfast cereals, although it is important to take them in moderation, in small quantities.

5. Oat flour

Another delicious and nutritious breakfast food is oatmeal. Oats are rich in iron; however, contains a compound called phytic acid , which can inhibit iron absorption, so it should be considered a secondary source to combat anemia. However, oats also contain B vitamins, including B12, which are important in this regard.

6. Tomatoes

Tomatoes contain two important compounds to fight anemia: vitamin C and lycopene . Vitamin C helps the body to absorb iron more easily, and lycopene is good for keeping the body in good condition and preventing unnecessary wear and tear. These vegetables are rich in beta-carotene and vitamin E, which are essential for healthy skin and hair. Adding a tomato or two to your daily diet helps your body absorb more iron.

7. Eggs

Eggs are one of the highest protein foods, but they are also full of vitamins and antioxidants that help your body fight anemia. A large egg has 1mg of iron. Although they have a bad reputation because they are associated with high cholesterol, they are very nutritious and healthy foods, indispensable in any diet.

8. Molasses

Molasses is also a great source of iron, since one spoonful of this food contains 3.2 mg of this mineral . You can add molasses to a wide variety of products, as many people enjoy baking it with oatmeal, on top of ice cream, or even to flavour meat.

9. Nuts

Walnuts are another great source of iron and, at the same time, they have a great taste. Although all nuts are rich in iron, both walnuts and pistachios are the best source of iron with 15 mg per 100 grams of nuts. However, consume them in moderation , as they are very caloric.

10. Dark chocolate

Chocolate lovers are in luck, since the darker version is an ideal one to fight anemia. An ounce of black gold has 5 mg of iron. One cup of cocoa powder has 11.9 mg of iron and one bar of plain milk chocolate has 1.1 grams of iron.

11. Broccoli

Much is said about spinach because of its high iron content, but contains oxalic acid , which reduces the absorption of this mineral, so it is better the broccoli, which also contains other micronutrients such as vitamin C. Broccoli is one of the healthiest foods around.

12. Honey

Nothing is sweeter for anemia than honey, a very nutritious and delicious food. Honey is good for the whole body and provides a lot of iron. 100 grams of honey have approximately 0.42 grams of iron. It also includes magnesium and copper, which help to increase the level of haemoglobin in the blood .

13. Peanut butter

Peanut butter is a fantastic source of iron and is easily assimilated by the body. It can be taken in many ways, but to promote the anti-anemia effect, it can be eaten with wholemeal bread. Two tablespoons of peanut butter have 0.6 mg of iron. However, be careful and choose only those that do not have artificial additives .

14. Wholemeal bread

As mentioned above, peanut butter along with a slice of whole-grain bread is ideal for fighting anemia, because a single slice of whole-grain bread provides 6 percent of your daily iron requirement. In particular, it is a great source of non-heme iron, which helps the body to effectively combat iron deficiency .

15. Apple

Apples are not well known as a natural food high in iron; however, scientific studies have shown that the vitamin C in apples and other fruits promotes the body’s use of iron.

16. Beets

Beets are known to be very effective when it comes to fighting anemia. This vegetable contains a lot of iron which helps to repair and reactivate the red blood cells in the body and therefore promotes the delivery of oxygen to all parts of your body.