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Best foods to boost iron to help eliminate anemia

Aizbah KhanWeb Editor

03rd Sep, 2020. 12:46 am
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Best foods to boost iron to help eliminate anemia

Iron deficiency in the body is enough to cause anemia. Due to iron deficiency, the body is unable to make adequate amounts of haemoglobin.

Haemoglobin is the protein of red blood cells that carries oxygen to other parts of the body and in its absence, muscles and tissues cannot perform their functions.

Iron is very important for the body which is obtained through diet and requires 18 mg daily.

And the good news is that there are foods that help provide the amount of iron you need daily.


Spinach is low in calories and has many health benefits. One hundred grams of spinach contains 2.7 mg of iron, which is 15% of the daily requirement. The iron in spinach is not well absorbed by the body, but it also contains vitamin C, which helps in the absorption of iron. The antioxidant carotenes in spinach reduce the risk of cancer, inflammation and eye diseases.

Liver and kidney

The liver, brain, heart and kidneys are high in nutrients and high in iron. One hundred grams of cow’s liver contains 6.5 milligrams of iron, which is 36% of the daily requirement. The liver and other parts are also rich in protein and B vitamins, copper and selenium. The amount of vitamin A in the liver is also very high.


Pulses are rich in a variety of nutrients, especially good sources of iron. One plate of lentils contains 6.6 mg of iron. Iron can also be obtained from black gram and beans. Half a cup of black gram contains 1.8 mg of iron. Pulses are a good source of folate, magnesium and potassium. According to research reports, seeds and pulses reduce inflammation in people with diabetes, while eating pulses also reduces the risk of heart disease and can also help in weight loss.

Red meat

Red meat contains 2.7 mg of iron, which is rich in protein, zinc, selenium and a number of B vitamins. According to research reports, people who eat red meat, chicken and fish often are deficient in iron. The risk is reduced. In fact, red meat is rich in easily absorbed iron, which makes it important for people with anemia.

Dark chocolate

28 grams of chocolate provides 3.4 mg of iron to the body, while copper and magnesium are also part of the body. The prebiotic fibre in chocolate promotes the growth of healthy bacteria in the stomach.


Different types of fish contain a lot of iron and it also has a lot of health benefits from omega 3 fatty acids. These fatty acids also improve mental health and strengthen the immune system.


Raisins are also an iron-rich fruit, which can be easily eaten by adding it to porridge, yoghurt or any dessert, but it also improves the taste in the mouth. However, people with diabetes should avoid eating too much of this fruit or use it only on the advice of a doctor.


Dates are an effective way to help control premature eating while also increasing iron levels. Diabetics also need to be careful about this.

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