- Floradix. Although not technically a beverage, Floradix is a liquid iron supplement that’s a good choice for people with low iron stores. …
- Prune juice. …
- Aviva Romm’s iron tonic. …
- Green juice. …
- Pea protein shakes. …
- Cocoa and beef liver smoothie. …
- Spinach, cashew, and raspberry smoothie.
- Fortified breads, pasta, rice, and cereals.
Eggs, Red Meat, Liver, and Giblets Are Top Sources of Heme Iron.
1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or sunflower seeds. One-half cup of dried seedless raisins, peaches, or prunes. One medium stalk of broccoli. One cup of raw spinach.
Summary: Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.
A history of certain infections, blood diseases and autoimmune disorders increases your risk of anemia. Alcoholism, exposure to toxic chemicals and the use of some medications can affect red blood cell production and lead to anemia. Age. People over age 65 are at increased risk of anemia.
- Beans and lentils.
- Baked potatoes.
- Dark green leafy vegetables such as spinach.
- Fortified breakfast cereals.
- Whole-grain and enriched breads.
|Juice||Iron content (mg)||Vitamin C content (mg)|
|pear, 240 ml||0.72||60|
|prune, 248 g||2.93||10.2|
|tomato, 248 g||0.967||174|
- liver (but avoid this during pregnancy)
- red meat.
- beans, such as red kidney beans, edamame beans and chickpeas.
- dried fruit – such as dried apricots.
- fortified breakfast cereals.
- soy bean flour.
- tea and coffee.
- milk and some dairy products.
- foods that contain tannins, such as grapes, corn, and sorghum.
- foods that contain phytates or phytic acid, such as brown rice and whole-grain wheat products.
- foods that contain oxalic acid, such as peanuts, parsley, and chocolate.
Peanut butter sandwiches The amount of iron in peanut butter varies between brands, but usually contains about 0.56 mg of iron per tablespoon. For extra iron, make a sandwich using a slice of whole wheat bread that can provide around 1 mg of iron.
- String beans.
- Dark leafy greens – Dandelion, collard, kale, spinach.
- Cabbage, Brussels sprouts.
- Tomato paste and other products.
The result showed that short sleep time could lead to low hemoglobin concentration, and disturbed sleep also increased the risk of anemia25.
Anemia in general causes 1.7 deaths per 100,000 people in the United States annually. It is usually treatable if caught quickly, although some types are chronic, which means they need continual treatment. The outlook for people with serious anemia will depend on the cause: Aplastic anemia.
- meat, such as lamb, pork, chicken, and beef.
- beans, including soybeans.
- pumpkin and squash seeds.
- leafy greens, such as spinach.
- raisins and other dried fruit.
- seafood, such as clams, sardines, shrimp, and oysters.
Classic breakfast foods—enriched cereals, enriched breads, oatmeal, and eggs, for example—contain iron. 2 Pair them with other high-iron vegetarian ingredients like leafy greens, beans, and veggies to create decadent bowls, pizzas, tacos, and more.
Cornflakes come in as the most iron rich cereal due to fortification techniques to enrich this cereal with vitamins and minerals.
Cranberries are a powerhouse of essential nutrients and are loaded with health benefiting properties. This tiny red-coloured fruit is sour in taste and is an excellent source of minerals, vitamin C, iron, potassium and calcium.
Choosing a drink that contains vitamin C — such as orange, tomato or grapefruit juice — around the time of your meal will increase the amount of the non-haem iron you can absorb. In one study, 100mg of vitamin C increased iron absorption four-fold.
Dark chocolate contains significantly more nutrients than its milk chocolate counterpart. Not only does it offer 3.3 mg of iron per ounce (28 grams), meeting around 18% of the RDI, but it also contains a good amount of fiber, magnesium, copper and manganese (70).
Broccoli Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV ( 42 ). What’s more, a serving of broccoli also packs 112% of the DV for vitamin C, which helps your body absorb the iron better ( 8 , 43 ).
The average daily iron intake from foods and supplements is 13.7–15.1 mg/day in children aged 2–11 years, 16.3 mg/day in children and teens aged 12–19 years, and 19.3–20.5 mg/day in men and 17.0–18.9 mg/day in women older than 19.
Dark circles under your eyes are common. They are most often due to lack of sleep but they could suggest other health issues. These include: – Anaemia – iron deficiency can prevent your blood from carrying sufficient oxygen to your eye tissues.
One of the best ways to manage anemia-related fatigue is to try and get sufficient sleep. However, you will want to avoid sleeping too much because that will add to fatigue. Instead, aim to get seven to nine hours of sleep every night.
Sustained stress is another cause of anaemia. Excessive stress hinders the manufacture of hydrochloric acid in your body, which is very important for the integration of iron and proteins. The deficiency of iron is equal to lack of haemoglobin and thus, anaemia.