Anemia occurs when the body cannot
produce enough red blood cells. Red blood cells contain hemoglobin,
which is needed to carry oxygen to the organs and tissues. Hemoglobin
production requires iron. A lack of iron causes iron-deficiency anemia.
The recommended daily allowance of iron for adults is 18 mg per day.
Symptoms of iron-deficiency anemia include extreme fatigue, pale skin,
weakness, shortness of breath,
irritability, cold hands and feet, brittle nails and increased
infections. Eating foods high in iron can prevent iron-deficiency anemia
and help to reverse the illness.Clams
Clams
and oysters contain large amounts of iron. Three ounces of canned clams
carry 23.8 mg of iron and only 126 calories. Clams also contain lower
levels of contaminants than most other fish or seafood, according to the
Environmental Defense Fund's Seafood Selector. Clams are high in
protein and high in healthy omega-3 fatty acids as well. People can
incorporate clams into stews or soups, as well as eat them steamed or
baked.
Oysters
The National Institutes of Health
lists oysters as one of the best sources of iron. Oysters contain 10.2
mg of iron and 116 calories per 3 oz. serving. Oysters also boast
additional health benefits such as being high in protein and zinc and
low in fat. Eating oysters raw or steamed keeps down the saturated fat
content.
Fortified Cereals
Both
fortified ready-to-eat cereals and fortified instant cooked cereals
both contain between 1.8 and 21.1 mg of iron, according to the USDA.
Fortified cereals also have the added benefit of having several other
essential vitamins and minerals built in such as calcium, magnesium and
zinc. People should check the labels of fortified cereals to see which
options offer the biggest health benefits per serving.
Organ Meats
The
USDA explains that organ meats such as the liver, kidney, tongue, brain
and giblets of various animals contain between 5.2 to 9.9 mg of iron
per 3 oz. serving and between 134 to 235 calories per serving. Organ
meats contain high levels of iron and vitamins A, B12, folate, niacin
and minerals.
Beef
Beef
is another excellent source of iron containing 2.1 to 2.8 mg of iron
per 3 oz. serving. The USDA's website Beef.org also explains that beef
contains phosphorus, protein, selenium, vitamin B-12, zinc, niacin,
riboflavin and vitamin B6. However, some cuts of beef can be high in
saturated fat. Choosing lean cuts of beef like top round or eye round
can help keep the saturated fat down to a minimum.
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