Anaemia: Foods to eat, avoid for better iron absorption, overall health

Dairy products like Milk, cheese, and yoghurt are foods you should eat if you are suffering from anaemia (Image: Canva)

Anaemia is a medical condition characterised by a deficiency of red blood cells or haemoglobin in the blood, leading to reduced oxygen transport to the body's tissues. This results in symptoms like fatigue, weakness, shortness of breath, and pale skin. The primary causes of anaemia are varied and include nutritional deficiencies, particularly of iron, vitamin B12, and folic acid, which are essential for red blood cell production. Chronic diseases, such as kidney disease or cancer, can also impair red blood cell production or cause their premature destruction.

Here are the list of foods to eat and avoid as suggested by hematologist Ashvini Kumar, also a senior consultant with Goonj Medicare located in Indore.

Foods to eat

Iron-rich foods

Red meat: Beef, lamb, and pork.
Poultry: Chicken and turkey.
Seafood: Fish (especially tuna, salmon, and haddock), shellfish (such as oysters, clams, and shrimp).
Organ meats: Liver and kidneys.

Plant-based iron sources

Legumes: Lentils, chickpeas, beans, and peas.
Tofu and tempeh.
Nuts and seeds: Pumpkin, sesame, hemp, and flaxseeds.
Whole grains: Quinoa, fortified cereals, brown rice, and oatmeal.
Dark leafy greens: Spinach, kale, collard greens, and swiss chard.
Dried fruits: Apricots, raisins, and prunes.

Foods rich in vitamin C (enhances iron absorption)

Citrus fruits: Oranges, grapefruits, lemons, and limes.
Berries: Strawberries, raspberries, blueberries.
Bell peppers, tomatoes, broccoli, and brussels sprouts.

Foods with folate

Leafy greens: Spinach, kale.Legumes: Beans, peas, and lentils.
Avocados, bananas, and citrus fruits.

Foods with vitamin B12

Dairy products: Milk, cheese, and yoghurt.
Eggs.
Fortified cereals.
Fish and shellfish.

Foods to avoid

Foods that inhibit iron absorption

Calcium-rich foods: (when consumed in large amounts with iron-rich meals) Milk, cheese, yoghurt, and calcium supplements.

High-tannin foods and beverages: Coffee, tea, red wine, and some legumes.

Phytate-rich foods: Whole grains, legumes, nuts, and seeds (should be consumed in moderation and balanced with iron-rich foods).

Oxalate-rich foods: Spinach, swiss chard, beets, and rhubarb.

High-fibre foods

Whole grains, raw vegetables, and bran.

Certain soy products

Tofu and soy protein isolates (can inhibit iron absorption if not fortified with iron).

Processed and sugary foods

Sweets, sodas, and pastries (lack nutritional value and can interfere with nutrient absorption).

Additional tips

Cook with cast iron cookware: This can add iron to food.

Pair iron-rich foods with vitamin C-rich foods: This combination enhances iron absorption.

Avoid drinking tea or coffee with meals: They contain polyphenols and tannins that inhibit iron absorption.

Moderate dairy intake with iron-rich meals: Calcium can interfere with iron absorption.