High Iron Diet for Anemia

Iron-deficiency anemia is the most common nutritional deficiency worldwide. It is most common among young children, teens and women of child-bearing age. According to 2002 information provided by the Centers for Disease Control and Prevention, in the United States, approximately 7 percent of toddlers, ages 1 to 2 years and 9 to 16 percent of females between ages 12 and 49 years are anemic. If you have anemia, eating foods high in iron along with other foods that enhance iron absorption may improve the iron levels in your blood.

Types of Iron

The two types of iron found in foods are heme iron and nonheme iron. Heme iron comes from hemoglobin, which is the protein in red blood cells responsible for carrying oxygen to the cells. Heme iron is more easily absorbed by your body. Animal products contain heme-iron. Nonheme iron is more difficult for your body to absorb but is found in more foods. Plant foods contain nonheme iron.

Sources of Heme Iron

Heme-iron comes from animal products. Good sources include liver, beef, chicken, turkey and pork. Some fish also contain iron such as oysters, clams, tuna, halibut, crab and shrimp. If you have anemia, try to include these foods in your meals to improve your iron levels. Even though dairy products come from animals, they do not contain iron.

Sources of Nonheme Iron

Beans and legumes are good sources of nonheme iron. Spinach and other leafy green vegetables, raisins and tofu also contain iron. Many grain products have been fortified with iron such as ready-to-eat cereals, rice, tortillas, bread, grits and oatmeal. The food labels can tell you how much iron a particular item contains.

Foods that Affect Iron Absorption

Some foods make it harder for your body to absorb iron. These include bran, tea, coffee and wine. Eating soy protein with plant sources of iron will also decrease your absorption of iron. Vitamin C helps your body absorb up to four times as much iron. Foods that contain vitamin C include citrus fruits, strawberries, tomatoes, melons, kiwi, broccoli, potatoes, mangoes, papaya and pineapple. When planning your meals, try to include foods that contain iron along with foods that contain vitamin C in the same meal. This will increase the amount of iron your body can absorb. Foods that contain heme-iron will increase the absorption of iron from nonheme iron foods when eaten together in the same meal, as well.