What must be included in one’s diet to get rid of
anaemia?
Answers
Answer:
Add these foods to your diet to get more iron and help fight iron deficiency anemia:
Leafy greens. Leafy greens, especially dark ones, are among the best sources of nonheme iron. ...
Meat and poultry. All meat and poultry contain heme iron. ...
Liver. ...
Seafood. ...
Fortified foods. ...
Beans. ...
Nuts and seeds.
1. Leafy greens
Leafy greens, especially dark ones, are among the best sources of nonheme iron. They include:
- spinach
- kale
- collard greens
- dandelion greens
- Swiss chard
2. Meat and poultry
All meat and poultry contain heme iron. Red meat, lamb, and venison are the best sources. Poultry and chicken have lower amounts.
Eating meat or poultry with nonheme iron foods, such as leafy greens, along with a vitamin C-rich fruit can increase iron absorption.
3. Liver
Many people shy away from organ meats, but they’re a great source of iron.
Liver is arguably the most popular organ meat. It’s rich in iron and folate. Some other iron-rich organ meats are heart, kidney, and beef tongue.
4. Seafood
Some seafood provides heme iron. Shellfish such as oysters, clams, scallops, crabs, and shrimp are good sources. Most fish contain iron.
Fish with the best levels of iron include:
- canned or fresh tuna
- mackerel
- mahi mahi
- pompano
- fresh perch
- fresh or canned salmon
5. Fortified foods
Many foods are fortified with iron. Add these foods to your diet if you’re a vegetarian or struggle to eat other sources of iron:
- fortified orange juice
- fortified ready-to-eat cereals
- foods made from fortified refined flour such as white bread
- fortified pasta
- foods made from fortified cornmeal
- fortified white rice
6. Beans
Beans are good sources of iron for vegetarians and meat eaters alike. They’re also inexpensive and versatile.
Some iron-rich options are:
- kidney beans
- chickpeas
- soybeans
- black-eyed peas
- pinto beans
- black beans
- peas
- lima beans