Anaemia: You May Be Missing Out On Iron-Rich Foods


 If an individual is diagnosed with anaemia, it means their body can not carry adequate levels of oxygen around their body through their blood. Being anaemic can cause individuals to experience higher levels of exhaustion and agitation, as well as becoming vulnerable to the cooler weather. Within Australia, one of the most severe forms of anaemia is iron-deficient anaemia that is triggered through consuming insufficient amounts of iron or the body not utilising it adequately.


There are a series of factors that place an individual at risk of iron-deficient anaemia including adopting fad diets and elimination programs. Individuals on said diets often incorrectly leaving out essential food groups before exchanging it with other healthier alternatives. As a result, people will be at risk of deficiency over prolonged periods as iron levels begin to decline. Furthermore, groups of individuals can be further at risk including:

  • Females subject to heavy menstrual bleeding
  • Pregnant and nursing mothers
  • Youth in rapid development and growth stages including:  prematurely and underweight babies, toddlers, young children and adolescents
  • Vegetarians and including anyone that does not consume any meat and animal products as iron in animal sources is easily processed by the body
  • Athletes respective of the added physical strain on their bodies


It becomes essential to consume a well-balanced diet that further contains iron-rich foods to avoid anaemia. In conjunction, consumption of food high in vitamin C simultaneously will fundamentally change the way the body absorbs iron from fruits and vegetables. 

Iron-rich foods include:

  • Red meat
  • Poultry
  • Fish
  • Eggs
  • Green leafy vegetables
  • Seeds
  • Dried beans
  • Lentils
  • Wholegrain breads
  • Wholegrain cereal
  • Nuts

Our Accredited Practicing Dietitians apply the art and science of human nutrition; helping clients understand the relationship between food and health. Our accredited practicing dietitians manage client-centered nutritional care by planning and implementing appropriate diets and menus for our valued clients – helping you to make dietary choices to attain and maintain health, and to prevent and treat health conditions.


Australia, D. A. o., 2020. Anaemia: my doctor says I need more iron. [Online]
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