The foods recommended to cure anemia are mainly those rich in iron, such as liver, meat and beans. However, it is advisable to always consume them together with foods rich in vitamin C, such as oranges and guava, as this vitamin improves the absorption of iron in the intestine, especially the iron present in foods of plant origin.
Anemia is a disease caused by changes in hemoglobin levels in the blood, causing symptoms such as fatigue, tiredness, weakness, pale skin and dizziness.
Anemia can be treated with the use of medication and also with some dietary adjustments. See what an anemia diet should be like.
List of foods to cure anemia
The main foods to help cure anemia are:
1. Red meat
Red meat contains a large amount of iron and vitamin B12, which is why it should be consumed about 2 to 3 times a week to help combat anemia. See other foods rich in iron.
White meats, such as chicken, fish and turkey, also contain iron, but in smaller quantities. Therefore, you can alternate between a red meat day and a white meat day.
2. Black beans
Black beans are rich in non-heme iron, a type of iron that is found in foods of plant origin and has more difficulty being absorbed by the intestine. Therefore, it is recommended to eat black beans along with foods rich in vitamin C, such as oranges, lemons, guava and acerola, to improve iron absorption.
Other legumes such as lentils, chickpeas, black-eyed peas and green beans are also great sources of iron.
3. Liver
Beef or chicken liver also provides a good amount of iron, a mineral that participates in the production of hemoglobin, a component of the blood that transports oxygen from the lungs to the entire body and that is normally reduced in anemia.
The liver can be consumed in grilled or cooked form. However, it is not recommended to eat this food every day, because it contains heavy metals, such as copper, lead or mercury, which can accumulate in the body, causing changes in the kidneys or in the metabolism of vitamins and minerals, for example.
4. Orange
Orange is a fruit rich in vitamin C, a nutrient that is essential for the absorption of iron present in food at the intestinal level. Therefore, it is recommended to consume oranges together with foods rich in iron. Check out a list of foods rich in vitamin C.
5. Spinach
Spinach is rich in folic acid, a vitamin that is necessary for the formation of healthy red blood cells, helping to prevent and cure anemia.
This vegetable can be used raw or cooked, in salads, creams, or soups, in addition to being consumed in sautéed form and added to the preparation of pies, omelettes and pasta.
6. Ovo
Eggs have good amounts of iron. Furthermore, this food also contains great amounts of folic acid and vitamin B12, nutrients that are important for the formation of blood cells, such as red blood cells and platelets.
You can eat 1 to 2 eggs a day, in preparations such as scrambled eggs, omelets or boiled eggs, for example, at any meal of the day.
7. Pumpkin Seed
Due to its high iron content, pumpkin seeds are a great option to help cure anemia. A good way to use this seed is by adding it to salads, fruits or soups, for example. See other ways to consume pumpkin seeds.
8. Nuts
Nuts have excellent amounts of iron and, therefore, can be included in your daily diet, added to yogurt, fruit or salads, as a morning or afternoon snack, for example.
Furthermore, nuts can also be used in preparations such as cakes, sauces, breads, puddings, pies, pancakes, or granolas.
9. Guava
Guava is rich in vitamin C, improving intestinal iron absorption and helping to combat anemia. Guava can be consumed alongside foods rich in iron of plant origin, naturally, or in preparations such as juices and vitamins.
10. Oats
Oats help cure anemia because they contain good amounts of iron. Thus, oats can be used added to fruits, juices and yogurts or added to the preparation of soups, broths, breads and pastas. Check out more benefits of oats.
11. Raisins
Raisins are a good source of iron and, therefore, promote the production of red blood cells, helping to combat anemia. This fruit can be consumed, added to yogurt, salads, cereals, cakes or granola, for example.
12. Baked tuna
Tuna fillet roasted in the pan or in the oven contains excellent amounts of iron, making it a good option for combating anemia.
Tuna can be included in meals along with other foods, such as brown rice, peppers or salads, for example, and can be consumed 2 to 3 times a week.
13. Tofu
Tofu and other soy-based foods have a good amount of iron, so they can be a good food to treat anemia. Furthermore, it is of plant origin, making it an excellent option for vegans and vegetarians.
Tofu can be consumed in salads, sandwiches, roasts or as a base for pancakes, for example, and can be consumed around 100 grams 3 to 4 times a week.
14. Cocoa powder
According to studies carried out with albino rats, consuming cocoa powder can help combat anemia, as it has good amounts of iron in its composition, maintaining high levels of substances in the blood. Check out more benefits of cocoa powder.
The amount of cocoa powder that should be consumed is 2 teaspoons per day or 40 grams of dark chocolate, which corresponds to approximately 3 squares of a bar. It is also possible to use cocoa in the preparation of hot chocolate and desserts, for example.
15. Chicken hearts
Chicken hearts are another excellent source of iron, as every 100 grams contains 6 mg of iron. This food can be consumed in main meals along with salad and rice, for example.
