The recommended daily allowance (RDA) of iron for individuals aged 19 to 51 is 18 grams for women and 8 grams for men; after age 51, the RDA is 8 grams for men and women. The best diet for anemia incorporates a variety of healthy foods, including lean meats, legumes, whole grains, fruits and vegetables. Here’s a list of foods that can help with anemia.
Fruits and Vegetables High in Iron
The 2020-2025 Dietary Guidelines for Americans recommends consuming 1.5 to 2.5 cups of fruits and 2 to 4 cups of vegetables daily. These fruits and veggies are good sources of non-heme iron:
- Beet, dandelion and collard greens
- Kale
- Swiss chard
- Broccoli
- Spinach
- Peas
- Green beans
- Sweet potatoes
- Prunes
- Figs
- Raisins
- Dates
- Dried apricots
- Dried peaches
- Watermelon
- Strawberries
Nuts And Seeds High in Iron
Nuts and seeds are nutritional powerhouses, containing healthy fats, fiber, protein and compounds that support cardiovascular health. The following options are rich in iron:
- Almonds
- Cashews
- Pistachios
- Pine nuts
- Peanuts
- Macadamia nuts
- Sesame seeds
- Flax seeds
- Pumpkin seeds
- Hemp seeds
Meats High in Iron
Animal sources like poultry and red meat are the most easily absorbed forms of iron. The World Cancer Research Fund recommends limiting red meat intake to three servings (3 to 6 ounces, cooked) weekly to minimize the risk of colorectal cancer. Iron-rich meats include:
- Eggs
- Turkey
- Chicken
- Beef
- Pork
- Lamb
- Goat
- Veal
- Ham
- Chicken or beef liver
- Liverwurst
- Game meats
Seafood High in Iron
Another source of heme iron is seafood. According to the 2020-2025 Dietary Guidelines for Americans (DGA), individuals of all ages should consume seafood at least twice a week. Seafood is rich in omega-3 fatty acids and contains essential vitamins and minerals, such as vitamin D and zinc. Seafood sources of iron include:
- Shrimp
- Scallops
- Lobster
- Crab
- Clams
- Mussels
- Oysters
- Tuna
- Sardines
- Haddock
- Trout
- Sea bass
- Halibut
Legumes High in Iron
Legumes are plant-based proteins packed with fiber and high in minerals. They are a heart-healthy swap for red meat and a great source of iron. These iron-rich options are good for anemia:
- Peas
- Black beans
- White beans
- Pinto beans
- Garbanzo beans and hummus
- Lentils
- Soybeans
- Tofu
Whole Grains High in Iron
Whole grains contain fiber to support healthy digestion and may help decrease the risk of heart disease. The following iron-rich grains and fortified cereals are good options for anemia:
- Whole grain bread
- Wheat products
- Enriched white bread and pasta
- Bran cereal
- Oat cereal
- Corn meal
- Rye bread
- Pumpernickel bread
Other Food High in Iron
While added sugars should be limited in the diet, incorporating small amounts of these iron-rich sweeteners may be helpful if you have anemia:
- Maple syrup
- Molasses