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Prevention
By Mayo Clinic staffYou can reduce your risk of iron deficiency anemia by choosing iron-rich foods.
Choose iron-rich foods
Foods rich in iron include:
- Beans
- Dark green leafy vegetables, such as spinach
- Dried fruit, such as raisins and apricots
- Eggs
- Iron-fortified cereals, breads and pastas
- Peas
- Pork
- Poultry
- Red meat
- Seafood
Your body absorbs more iron from meat than it does from other sources. If you choose to not eat meat, you may need to increase your intake of iron-rich, plant-based foods to absorb the same amount of iron as someone who eats meat.
Choose foods containing vitamin C to enhance iron absorption
You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron.
Vitamin C is also found in:
- Broccoli
- Grapefruit
- Kiwi
- Leafy greens
- Mangoes
- Melons
- Oranges
- Peppers
- Strawberries
- Tomatoes
Preventing iron deficiency anemia in infants
To prevent iron deficiency anemia in infants, feed your baby breast milk or iron-fortified formula for the first year. Cow's milk isn't a good source of iron for babies and isn't recommended for infants under one year. Iron from breast milk is more easily absorbed than the iron found in formula.
- Brittenham GM. Disorders of iron metabolism: Iron deficiency and iron overload. In: Hoffman R, et al. Hematology: Basic Principles and Practice. 5th ed. Philadelphia, Pa.: Churchill Livingstone Elsevier; 2009. http://www.mdconsult.com/books/about.do?about=true&eid=4-u1.0-B978-0-443-06715-0..X5001-8--TOP&isbn=978-0-443-06715-0&uniqId=230100505-56. Accessed Jan. 24, 2011.
- Iron-deficiency anemia. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/dci/Diseases/ida/ida_all.html. Accessed Jan. 24, 2011.
- Iron-deficiency anemia. American Society of Hematology. http://www.hematology.org/Patients/Blood-Disorders/Anemia/5263.aspx. Accessed Jan. 24, 2011.
- Laboratory reference values. Hematology group. Rochester, Minn.: Mayo Foundation for Medical Education and Research; January 2011.
- Reiss RF, et al. Current concerns for blood donor well-being and health. Southern Medical Journal. 2010;103:343.
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