Reduce Your Risk of Iron Deficiency Anemia: Infuse Your Diet With These Iron-Rich Foods & Recipes by Ann Marie G. Halstead

Are you iron deficient? According to the Mayo Clinic, iron deficiency anemia is a “condition in which blood lacks adequate healthy red blood cells ... As the name implies, iron deficiency anemia is due to insufficient iron. Without enough, your body can't produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin).”

Good news: You can typically improve iron deficiency anemia with iron supplementation. You can also reduce your risk of iron deficiency anemia by choosing iron-rich foods. Here is a list of iron-rich foods to include in your diet, plus recipes to try:

1. Meat (Red Meat, Pork and Poultry)

No-Salt Roasted Chicken: Why will this chicken recipe blow your mind? Because somehow the simple ingredients make magic in the oven and produce the most flavorful, juicy chicken – without adding salt!

Herb-Crusted Pork Tenderloin: This herb-crusted pork tenderloin recipe is flavored with Dijon mustard, garlic and soy sauce before being sprinkled with fresh herbs, seared and then baked. The whole process takes less than 30 minutes – start to finish.

Grilled Flank Steak: You won't believe how flavorful and juicy this steak recipe is. This tender, juicy steak is soaked in a succulent marinade of honey, olive oil, rosemary, soy sauce and garlic. Is your mouth watering yet? Ours, too. Let's get grilling or broiling!

2. Seafood 

Mediterranean Boiled Shrimp With Creamy Greek Sauce: Eating a Mediterranean diet is all the rage. This easy boiled shrimp recipe with a creamy yogurt-based dipping sauce can be served as a light dinner with a salad, for lunch or as a healthy appetizer.

3. Beans

Vegetarian Bean Chili:This easy, flavorful vegetarian bean chili recipe will make everyone happy and have them asking for seconds. This protein-rich three-bean chili recipe cooks up in about 30 minutes on the stove top.

Mediterranean White Bean Salad: A five-minute Mediterranean white bean salad that's fast, filling, healthy and delicious? No, you're not dreaming! Filled with fiber, protein and nutrients like folate, magnesium, and vitamin B6, cannellini beans are a nutritional powerhouse that may help you with your weight loss goals. Plus, this bean salad is absolutely delicious!

4. Dark Leafy Greens 

Lemon Garlic Spinach: This low-sodium sautéed lemon spinach recipe is another winning recipe with the refreshing taste of fresh lemon!

Creamy Kale Soup: Creamy and delicious, this easy kale soup recipe cooks in 10 minutes and requires minimal prep. Add some texture by topping a warm bowl of this soup with pine nuts, croutons or oyster crackers. Healthy never tasted so good.

5. Dried Fruit

Air Fryer Dried Apples: This dried apple recipe is easy to make and the perfect healthy snack. You can also add it to trail mix, granola, oatmeal or quinoa porridge.

6. Fortified Cereals, Breads and Pastas

Stanley Tucci's 3-Ingredient Pasta: This three-ingredient pasta dish is courtesy of Stanley Tucci. Delicious and so easy.

Italian Caprese Orzo Pasta Salad: This Italian orzo pasta salad is full of flavor!

7. Green Peas

Green Pea Salad: A crunchy, delicious iron-rich pea salad in under 5 minutes? You can bet on it.

8. Foods Rich In Vitamin C

Mandarin Orange Water: An ICU nurse shared this mandarin orange water recipe that she uses for hydration and for a vitamin boost.

Sweet Broiled Grapefruit: Broiled grapefruit is healthy and an elegant brunch dish or anytime snack or breakfast idea. What a great addition to breakfast or Sunday brunch. It's good for you and absolutely delicious.

Ina Garten's Melon Prosciutto: The two-ingredient recipe that Ina Garten (aka Barefoot Contessa) is eating this summer is going viral. Those two ingredients? Melon and prosciutto.

Roasted Garlic Broccoli: This roasted broccoli is so good, you'll eat it straight off the baking sheet!

Roasted Cherry Tomatoes: Cherry tomatoes are like sparkling rubies, the true gems of healthy eating.

Lidia Bastianich's Marinara Sauce: The Italian chef and grandmother has very specific instructions on making this sauce. It's delicious! Use it on iron-fortified pasta or as a pizza sauce.

If you do not eat meat, you may need to increase your consumption of iron-rich, plant-based foods to absorb the same amount of iron as those who do eat meat.

Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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