Fight fatigue and dizziness with these 6 foods that make up for iron, Vitamin B12, folic acid deficiency

Health benefits of leafy greens: Dark leafy greens, such as spinach, kale, and Swiss chard, are rich in non-heme iron, the plant-based form of iron (Image: Canva)

Anaemia, a condition where the body lacks enough healthy red blood cells, can lead to fatigue, dizziness, and shortness of breath. Often, it stems from a deficiency in iron, vitamin B12, or folic acid, which are essential for red blood cell production. One of the most effective ways to combat anaemia is through a nutrient-rich diet that boosts iron and other vital nutrients.

Here are six foods that help improve anaemia and support overall health:

Leafy greens

Dark leafy greens, such as spinach, kale, and Swiss chard, are rich in non-heme iron, the plant-based form of iron. Though non-heme iron is not absorbed as easily as heme iron (found in animal products), pairing these greens with vitamin C-rich foods, such as citrus fruits or tomatoes, enhances absorption. Spinach, in particular, is also packed with folate, another nutrient essential for producing healthy red blood cells.

Red meat

Red meat is one of the best sources of heme iron, which is more easily absorbed by the body than non-heme iron. Regular consumption of moderate portions of red meat can help replenish iron stores and boost haemoglobin levels in people with iron-deficiency anaemia. Liver, in particular, is a powerhouse of both iron and vitamin B12, making it highly beneficial for those with anaemia. Adding lean cuts of red meat or liver to your diet a few times a week can help improve anaemia symptoms effectively.

Poultry and fish

Chicken, turkey, and fish are also excellent sources of heme iron, albeit in lower amounts than red meat. Poultry is particularly beneficial when paired with iron-rich plant foods, as it can help the body better absorb non-heme iron. Oily fish, such as salmon and tuna, offer a double benefit by providing iron and vitamin B12. These nutrients work together to support red blood cell production and oxygen transport throughout the body. For vegetarians and vegans, incorporating plant-based iron-rich foods like lentils alongside vitamin C-rich foods can mimic some of the benefits of animal products.

Legumes

Legumes, including lentils, chickpeas, beans, and peas, are an excellent plant-based source of iron and folate. They are particularly valuable for vegetarians and vegans who may not consume animal products. A cup of cooked lentils, for instance, contains over 6 mg of iron, which is approximately a third of the recommended daily intake for adults.

Nuts and seeds

Nuts and seeds, especially almonds, pumpkin seeds, and sunflower seeds, are rich in non-heme iron. A handful of pumpkin seeds provides nearly 2 mg of iron, making them a convenient and nutritious snack for those looking to boost their iron intake. Almonds are also high in iron and magnesium, both of which are crucial for red blood cell health. However, it is important to note that calcium-rich foods, such as dairy products, can interfere with iron absorption, so it’s best to consume nuts and seeds separately from calcium-heavy meals.

Fortified cereals and grains

Many breakfast cereals and grains are fortified with essential nutrients such as iron, folic acid, and vitamin B12. This makes them an easy and effective way to increase your intake of these vital nutrients, especially for individuals with anaemia caused by deficiencies in B12 or folic acid. Whole grains like quinoa, amaranth, and brown rice also contain moderate amounts of iron and other nutrients that support red blood cell production. Incorporating fortified cereals or whole grains into your daily diet can help meet the recommended intake of iron and other essential vitamins.