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Diet and Nutrition

Foods high in iron?



I was diagnosed with iron deficiency anemia and have to take Feosol 2-3 times/day. I was treated for atrophic gastritis, but still am anemic, so a poor diet is suspected as a cause too. I am having a difficult time dealing with nausea from the Feosol, even when I take it with food. It has been about 4 months and my blood counts and iron levels are improving, but not quite within the normal range yet. Can you recommend foods that are high in iron, particularly things that are quick and easy to prepare and consume as I have a very busy lifestyle? I am not a pure vegatarian, but I do not eat red meats, just chicken. Thank you very much.


Thanks for your question. There are several good sources of iron including:

beef, fish, poultry, eggs, whole grains (such as oats, bran cereal and wheat germ).

Other good sources include fortified breads and cereals, dried fruit (such as dates and raisins) and beans (like pinto, navy, black, great northern, etc.). These sources are better absorbed with foods high in vitamin C (such as citrus fruits and juices, berries, broccoli, cantaloupe, peppers, kiwi, tomatoes and potatoes).

A high iron dish that is easy to make is chili. Since you do not eat red meat, you can make it with either chicken, or just beans and vegetables. The vitamin C from tomatoes and bell peppers aids in the absorption of iron from the beans. I hope this information was helpful.

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Response by:

Lisa Cicciarello Andrews, MEd, RD, LD Lisa Cicciarello Andrews, MEd, RD, LD
Adjunct Faculty
University of Cincinnati