Healthy Diet Tips: 4 types of foods that improve iron absorption and prevent anemia

You can fight against the symptoms of anemia or iron deficiency with the help of these four types of foods.

Written by Anuradha Varanasi | Updated : May 6, 2016 4:21 PM IST


4 Types Of Foods That Can Enhance Iron Absorption And Help In Preventing Anemia

When it comes to dietary iron, it is important to know that there are two forms known as heme and nonheme. The body absorbs 10-35% of heme iron, which is mainly from non-vegetarian food. On the other hand, your body absorbs 2-20% of non-heme iron which is is obtained from a well-balanced vegetarian diet [1]. If you’re suffering from anemia or iron deficiency, you can add more of these four types of foods to your diet along with iron supplements.


Fish: Tuna and salmon and cod are the richest sources of iron. Around 170 gms of salmon and tuna contains 1.5 mg of iron [1]. Another major plus of adding fish to your diet is that it is low in calories. Also Read - 8 Foods To Increase Your Sperm Count Instantly


Ascorbic Acid Or Vitamin C

Ascorbic acid or vitamin C: Orange and lemon juice are rich and cheap sources of ascorbic acid that is easily available in the market. Studies have found that 100 ml of orange or lemon juice consumed during breakfast can help in facilitating iron absorption [1].


Fruits And Vegetables

Fruits and vegetables: As mentioned in the third slide, vitamin C aids in iron absorption and preventing anemia. While lemon and orange juices are highly effective in improving iron absorption, other excellent sources of vitamin C can also help [1]. These include papayas, strawberries, broccoli, cabbage, cauliflower, spinach and bell peppers or capsicum.