...GET HEALTHIER AND MORE ENERGIZED WITH THESE ANEMIA-FIGHTING FOODS.
Fight off fatigue and other troublesome symptoms by making these iron-rich foods a part of your regular diet.
While anemia can be little more than a mildly annoying condition for some, for others, it can cause weakness, exhaustion, dizziness, and frightening symptoms like arrhythmia and trouble breathing. Even scarier, the WHO suggests that as much as 25 percent of the population is anemic, meaning that over 1.6 billion people have the condition worldwide, with nearly 50 percent of pre-school age children and 42 percent of pregnant women suffering at any given time.
Here a are a few medically recommended and approved food categories that can help erase anemia:
#GARLIC
Ditch those salty and sugar-laden marinades in favor of some crushed garlic. Garlic is a great way to up your iron intake, with 1.7 milligrams of the stuff per 3.5 ounces, and also happens to be a great way to improve your overall health; researchers at Tufts University have linked garlic consumption to lower rates of heart disease, Alzheimer’s, and dementia.
#BEEF SHANK
Red meat is known for its high iron content, and it’s true that beef is one of the best meats out there to help you fight back against anemia. Braise some beef shank for inner tonight and you’ll be getting more than a milligram of iron for every ounce you eat.
#OCTOPUS
Make your meals a bit more adventurous by adding some octopus. Great in salad and pasta dishes, this chewy delicacy packs 5.3 milligrams of iron per 3.5-ounce serving.
#APRICOTS
Need an easy snack that will keep you energized all day? Add some dried apricots to your menu. With more than 14 milligrams of iron per cup, in addition to plenty of belly-flattening beta-carotene and immune system-boosting vitamin C, there are few easier ways to kick anemia to the curb. Just make sure that the apricots you buy don’t have added sugar or sulfites, which can be a recipe for serious bloat.
#CORNMEAL
Whether you’re backing it into a cornbread or making homemade tortillas, cornmeal is an unexpectedly effective means of increasing your iron intake. Just a cup of cornmeal packs nearly 11 milligrams of iron, making it an easy way to fight off anemia and reduce fatigue.
#POTATOES
When we think of iron-rich foods, leafy greens and meat may come to mind first, but the trusty potato is actually one of the better ways to up your intake. In just a 3.5-ounce potato with skin, you can enjoy 7 milligrams of iron.
#CHICKEN
Instead of tossing the giblets from your chicken, use them to add flavor to a gravy, soup, or stew. Every time you enjoy these healthy organ meats, you’ll get nearly a third of your recommended daily iron intake in just a 3.5-ounce portion.
#SPINACH
Popeye wasn’t kidding when he bragged about all the amazing things spinach was doing for his strength. Despite its low calories, spinach is incredibly nutrient dense, packing almost 6 milligrams of iron per cup, as well as plenty of vitamin C and healthy fiber.
#TURKEY
Don’t wait for Thanksgiving to add some turkey to your regular lineup. This healthy protein packs nearly a milligram of iron per ounce. Just make sure you’re not loading it down with pre-packaged cranberry sauce or gravy, both of which can be loaded with preservatives, high-fructose corn syrup, and emulsifiers that can lead to serious bloat.
#OYSTERS
If you’re looking for a perfect food for that big date, make it this iron-rich aphrodisiac. Oysters are among the most iron-rich foods on the market, with a 3.5-ounce serving packing nearly 6 milligrams of iron. Add in the nice boost of healthy omega-3s you’ll get and you might just find that oysters quickly become your preferred protein source.
#BLACK EYED PEAS
Break out the black eyed peas and break free from the exhausting chains of anemia once and for all. Low in fat, protein-rich, and vegan-friendly, these tasty beans just so happen to pack more than 4 milligrams of iron per cup, as well.
#CRAB
Treat yourself to some crab and say so long to the anemia-induced fatigue you’ve been fighting. As well as being a good source of omega-3s, crab packs an impressive 6.6 milligrams of iron per 8-ounce serving — that’s about 1/3 of the iron you need in a single day.
#BROWN RICE
Going gluten free? Try using brown rice flour in your recipes instead of traditional wheat. Not only is brown rice full of fiber and healthy protein, it’s also a great source of iron, with 4.5 milligrams per cup. It also happens to pack nearly half of your daily magnesium recommendation, helping you enjoy a healthier, more efficient metabolism in no time.
#MACKEREL
Get your heart healthy, your belly full, and make your anemia a thing of the past by making mackerel the star of the show in an upcoming meal. This healthy fish contains one of the highest omega-3 counts, making it a perfect food for anyone fighting inflammation or concerned about their heart disease risk. It also happens to pack 4.7 milligrams of iron per 8-ounce serving, so if you’re suffering from anemia, you’d be wise to head to your local fish market.
Fight off fatigue and other troublesome symptoms by making these iron-rich foods a part of your regular diet.
While anemia can be little more than a mildly annoying condition for some, for others, it can cause weakness, exhaustion, dizziness, and frightening symptoms like arrhythmia and trouble breathing. Even scarier, the WHO suggests that as much as 25 percent of the population is anemic, meaning that over 1.6 billion people have the condition worldwide, with nearly 50 percent of pre-school age children and 42 percent of pregnant women suffering at any given time.
Here a are a few medically recommended and approved food categories that can help erase anemia:
#GARLICDitch those salty and sugar-laden marinades in favor of some crushed garlic. Garlic is a great way to up your iron intake, with 1.7 milligrams of the stuff per 3.5 ounces, and also happens to be a great way to improve your overall health; researchers at Tufts University have linked garlic consumption to lower rates of heart disease, Alzheimer’s, and dementia.
#BEEF SHANKRed meat is known for its high iron content, and it’s true that beef is one of the best meats out there to help you fight back against anemia. Braise some beef shank for inner tonight and you’ll be getting more than a milligram of iron for every ounce you eat.
#OCTOPUSMake your meals a bit more adventurous by adding some octopus. Great in salad and pasta dishes, this chewy delicacy packs 5.3 milligrams of iron per 3.5-ounce serving.
#APRICOTSNeed an easy snack that will keep you energized all day? Add some dried apricots to your menu. With more than 14 milligrams of iron per cup, in addition to plenty of belly-flattening beta-carotene and immune system-boosting vitamin C, there are few easier ways to kick anemia to the curb. Just make sure that the apricots you buy don’t have added sugar or sulfites, which can be a recipe for serious bloat.
#CORNMEALWhether you’re backing it into a cornbread or making homemade tortillas, cornmeal is an unexpectedly effective means of increasing your iron intake. Just a cup of cornmeal packs nearly 11 milligrams of iron, making it an easy way to fight off anemia and reduce fatigue.
#POTATOES
When we think of iron-rich foods, leafy greens and meat may come to mind first, but the trusty potato is actually one of the better ways to up your intake. In just a 3.5-ounce potato with skin, you can enjoy 7 milligrams of iron.
#CHICKENInstead of tossing the giblets from your chicken, use them to add flavor to a gravy, soup, or stew. Every time you enjoy these healthy organ meats, you’ll get nearly a third of your recommended daily iron intake in just a 3.5-ounce portion.
#SPINACH
Popeye wasn’t kidding when he bragged about all the amazing things spinach was doing for his strength. Despite its low calories, spinach is incredibly nutrient dense, packing almost 6 milligrams of iron per cup, as well as plenty of vitamin C and healthy fiber.
#TURKEYDon’t wait for Thanksgiving to add some turkey to your regular lineup. This healthy protein packs nearly a milligram of iron per ounce. Just make sure you’re not loading it down with pre-packaged cranberry sauce or gravy, both of which can be loaded with preservatives, high-fructose corn syrup, and emulsifiers that can lead to serious bloat.
#OYSTERS
If you’re looking for a perfect food for that big date, make it this iron-rich aphrodisiac. Oysters are among the most iron-rich foods on the market, with a 3.5-ounce serving packing nearly 6 milligrams of iron. Add in the nice boost of healthy omega-3s you’ll get and you might just find that oysters quickly become your preferred protein source.
#BLACK EYED PEASBreak out the black eyed peas and break free from the exhausting chains of anemia once and for all. Low in fat, protein-rich, and vegan-friendly, these tasty beans just so happen to pack more than 4 milligrams of iron per cup, as well.
Treat yourself to some crab and say so long to the anemia-induced fatigue you’ve been fighting. As well as being a good source of omega-3s, crab packs an impressive 6.6 milligrams of iron per 8-ounce serving — that’s about 1/3 of the iron you need in a single day.
#BROWN RICE
Going gluten free? Try using brown rice flour in your recipes instead of traditional wheat. Not only is brown rice full of fiber and healthy protein, it’s also a great source of iron, with 4.5 milligrams per cup. It also happens to pack nearly half of your daily magnesium recommendation, helping you enjoy a healthier, more efficient metabolism in no time.
#MACKERELGet your heart healthy, your belly full, and make your anemia a thing of the past by making mackerel the star of the show in an upcoming meal. This healthy fish contains one of the highest omega-3 counts, making it a perfect food for anyone fighting inflammation or concerned about their heart disease risk. It also happens to pack 4.7 milligrams of iron per 8-ounce serving, so if you’re suffering from anemia, you’d be wise to head to your local fish market.