What is the best thing to eat for anaemia? A nutritional diet guide

November 8, 2025 •

4 min read

According to the World Health Organization, anaemia affects nearly a third of the global population, with iron deficiency being the most common cause. The best thing to eat for anaemia focuses on a diet rich in iron, complemented by nutrients that boost absorption, to help restore healthy iron levels.

Quick Summary

A guide to managing anaemia through nutrition, highlighting the importance of consuming iron-rich foods, understanding the different types of iron, and implementing dietary strategies to enhance iron absorption and prevent deficiencies.

Key Points

Prioritise Iron-Rich Foods: Consume a variety of sources, including red meat, poultry, seafood (heme iron), legumes, leafy greens, and nuts (non-heme iron) to boost your iron intake.
Enhance Absorption with Vitamin C: Always pair non-heme iron foods with vitamin C-rich options like citrus fruits, bell peppers, or strawberries to significantly increase absorption.
Strategically Avoid Inhibitors: To maximize iron uptake, avoid consuming coffee, black tea, and dairy products at the same time as iron-rich meals.
Understand Iron Types: Recognise that heme iron from animal sources is more easily absorbed than non-heme iron from plants, but both are valuable parts of a balanced diet.
Consult a Professional: For a severe iron deficiency, dietary changes may not be enough. Consult a healthcare provider for a proper diagnosis and guidance on supplementation.
Utilise Fortified Foods: Incorporate iron-fortified cereals, breads, and pasta into your diet as an easy way to increase your iron consumption.
Try Cast Iron Cookware: Cooking with a cast-iron skillet can add small amounts of iron to your food, contributing to your overall intake.

Anaemia is a condition where your blood lacks enough healthy red blood cells to carry adequate oxygen to your body's tissues. While there are various types, iron-deficiency anaemia is the most common and can often be managed with a targeted nutritional diet. The key is to consume foods high in iron and understand how to maximise its absorption.

The Two Types of Dietary Iron

Not all iron in food is created equal. Understanding the two main types—heme and non-heme—is crucial for an effective anaemia diet.

Heme Iron: This type is found in animal-based foods, including meat, poultry, and fish. It is the most bioavailable form, meaning your body can absorb it more easily and efficiently.
Non-Heme Iron: Found in plant-based foods, fortified cereals, and supplements, non-heme iron is less readily absorbed by the body. However, its absorption can be significantly increased when consumed alongside foods rich in vitamin C.

Best Heme Iron Sources

For those who eat meat, including these heme-rich foods can provide a substantial and highly absorbable iron boost.

Organ Meats: Liver, in particular, is an exceptionally concentrated source of iron and folate.
Red Meat: Beef, lamb, and venison are among the richest sources of heme iron.
Poultry: Chicken and turkey, especially the darker meat, contain beneficial heme iron.
Seafood: Shellfish like oysters, clams, and shrimp are excellent sources. Fish such as salmon, tuna, and sardines also contribute to your iron intake.

Optimal Non-Heme Iron Sources

Vegetarians, vegans, and those looking to supplement their diet with plant-based options should focus on these non-heme iron sources.

Legumes: Beans (kidney, pinto, black), lentils, and chickpeas are versatile and packed with iron.
Dark Green Leafy Vegetables: Spinach, kale, collard greens, and Swiss chard are good sources, though they can contain oxalates that can inhibit iron absorption. Pair them with vitamin C to offset this effect.
Nuts and Seeds: Pumpkin seeds, cashews, and hemp seeds offer a good iron content.
Dried Fruits: Apricots, prunes, and raisins are convenient iron-rich snacks.
Iron-Fortified Foods: Many breakfast cereals, bread, and pasta are fortified with iron, providing an easy way to increase intake.

The Crucial Role of Vitamin C

Vitamin C plays a pivotal role in boosting the body's ability to absorb non-heme iron. Combining vitamin C-rich foods with your iron sources is a highly effective strategy.

Citrus Fruits: Oranges, grapefruit, and kiwi are excellent sources.
Berries: Strawberries and melons provide a significant amount of vitamin C.
Peppers: Red, yellow, and green bell peppers are high in this vitamin.
Tomatoes and Broccoli: Both are great sources that can be easily incorporated into meals.

Foods and Substances to Limit or Avoid

Some foods and beverages can actively inhibit iron absorption. It's best to consume these away from iron-rich meals.

Calcium-Rich Foods: High amounts of calcium found in milk, cheese, and yogurt can interfere with iron absorption.
Tannins: Compounds in black tea, coffee, cocoa, and red wine bind to iron, blocking its absorption.
Oxalates: Found in some leafy greens, oxalates can impede non-heme iron absorption.
Phytates: Present in whole grains and legumes, phytates can reduce iron absorption, though sprouting or fermenting can help.

Comparison of Iron Sources


Feature	Heme Iron (Animal Sources)	Non-Heme Iron (Plant Sources)
Absorption Rate	High; readily absorbed by the body.	Lower; absorption is enhanced by Vitamin C.
Examples	Red meat, poultry, seafood, liver.	Legumes, spinach, nuts, seeds, fortified cereals.
Absorption Inhibitors	Minimal inhibition from common foods.	Can be inhibited by calcium, tannins, and phytates.
Best For	Quickly raising iron levels, especially in severe deficiency.	Sustainable, long-term maintenance, especially for vegetarian diets.
Dietary Context	Requires balancing with potential fat and cholesterol intake.	Requires careful pairing with absorption enhancers like Vitamin C.

Creating an Anaemia-Friendly Diet

Pair Wisely: Always combine your non-heme iron sources with a source of vitamin C. For example, have a spinach salad with bell peppers, or pair lentil soup with a glass of orange juice.
Time Your Meals: Separate iron-rich meals from foods and drinks that inhibit absorption, such as coffee, tea, and dairy products. For instance, enjoy your coffee a few hours before or after your main meal.
Incorporate Fortified Foods: Use iron-fortified breakfast cereals or bread to increase your daily iron intake without much effort.
Try Cast Iron Cookware: Cooking in a cast-iron skillet can transfer a small amount of iron into your food, particularly acidic foods.
Focus on Variety: A diverse diet that includes both heme and non-heme iron sources, along with supporting vitamins like B12 and folate, is the most effective approach.

Conclusion

Effectively managing anaemia through diet involves more than just eating iron-rich foods; it requires a strategic approach to nutrition. By prioritising highly absorbable heme iron or boosting non-heme iron with vitamin C, individuals can make significant improvements. Understanding which foods and drinks hinder absorption is equally important. While diet is a powerful tool, it's essential to consult a healthcare professional for a proper diagnosis and guidance on whether supplementation is necessary, as dietary changes alone may not be sufficient for severe deficiency. A balanced, informed diet, tailored to individual needs, is a key component of a successful treatment plan.

Visit Healthline for more detailed information on building an anaemia-friendly meal plan.

Frequently Asked Questions

The fastest way to increase iron levels through diet is by focusing on heme iron sources, such as lean red meat and organ meats like liver, as the body absorbs this form of iron more readily and efficiently than non-heme iron from plants.

Yes, it is recommended to avoid or limit foods and beverages that can inhibit iron absorption, including coffee, black tea, and dairy products. It's best to consume these a few hours before or after your iron-rich meals.

Yes, vegetarians and vegans can get enough iron, but they must be strategic. They should focus on a variety of non-heme iron sources like legumes, leafy greens, nuts, and fortified foods, and always pair them with a source of vitamin C to maximise absorption.

Vitamin C helps with iron absorption by converting the non-heme iron found in plant foods into a more soluble and easily absorbed form. This is why pairing non-heme iron foods with a vitamin C source is so effective.

For quickly correcting a severe iron deficiency, supplements are often more effective than dietary changes alone. However, a diet rich in iron provides long-term benefits and can be a sustainable way to maintain healthy levels.

Yes, cooking food in a cast-iron skillet can increase its iron content, especially for acidic foods like tomato sauce. While it contributes to overall iron intake, it should be part of a broader dietary strategy.

Folate and Vitamin B12 are also essential for red blood cell production. A balanced diet should include sources of these nutrients, such as leafy greens and fortified cereals. Some people, particularly vegetarians, may need B12 supplements.