Living with iron deficiency anemia is a challenge. You want a healthy, active life but weakness and fatigue get in the way. It’s a vicious cycle that’s as frustrating as it is unfair. Feeling energized and invigorated shouldn’t be complicated or hard. If you have the willingness to stay active and fit, then it should be attainable no matter what.
So, how do people living with anemia regain their energy? What can they do to take control of their health? The most important way to combat the symptoms of iron deficiency anemia is through diet.
For those suffering from this kind of anemia, the best way to combat the condition is through proper meal planning and the use of a good supplement. You want to create a menu that’s rich in iron as well as the auxiliary nutrients that promote the absorption of essential vitamins and minerals.
Making delicious anemia-fighting food is easier than you might think. You just need a little direction to experiment with a few simple recipes designed to help combat your condition. Once you master these meals, you’ll be able to augment and experiment with your usual repertoire of “good eats.”
...with the right diet and supplements, you’ll have the ability to fend off your anemia symptoms and enjoy an active, enriching life.
To get you started, we’ve listed our three favorite iron-rich recipes for anemia. Quick to make, tasty and nutritious, they’re a great way to get the nutrients that will help you regain energy.
For something warm and satiating, try Real Simple’s Lemony Lentil Soup
This cheap and easy vegetarian option is great for so many reasons. Firstly, it’s packed full of fantastic non-heme iron derived from lentils and kale. Secondly, the Vitamin C from the lemons helps your body to absorb that all-important non-heme iron. This delicious soup packs a one-two punch against iron deficiency.
Inexpensive and easy to make, this is a fast and simple way to boost your nutrient intake without sacrificing flavor or time. Enjoyed as a meal or on the side, this tangy, flavorful bowl of goodness will warm you up and energize you at the same time.
To add a little extra iron to your favorite pasta dish, try High Protein Pesto from Oh She Glows.
While standard pesto usually calls for the more expensive pine nuts or almonds as its protein source, the award-winning blog Oh She Glows suggests using navy beans. This is a fast and economical way to power up your protein intake and boost your iron. This recipe also calls for lemon, adding all-important Vitamin C into the mix, and nutritional yeast, which provides a little B12 boost.
Easy to make, and even easier to eat, this pesto can be added to a variety of dishes. Pesto is traditionally combined with pasta, but you can spread this pesto on a sandwich, use it as a dip for fresh veggies or toss it with chicken and greens for a rich and creamy salad. With this amazing spread the options are limitless.
For a hearty and healthy meal on a budget, try Bytes’ Beef or Tofu Tacos
We love this recipe for its versatility and price-point. The beef and beans combine to give you a one-two punch of easy-to-absorb heme iron (beef) and vital non-heme iron (beans). These tacos provide a delicious and satisfying way to fend off anemia symptoms. For those who’ve embraced a plant-based diet, simply replace the beef with cubed firm tofu.
Tasty and nutrient-rich, these tacos are a party-pleaser that can be prepped ahead of time. They're also easy to convert into a taco salad. Add a bit of coriander and a spritz of lime, and you have a well-balanced meal that’s quick, easy and oh so delicious!
These three easy anemia-fighting meals are a great way to diversify diet while adding the extra nutrients needed to stay energized and strong. Remember, with the right diet and supplements, you’ll have the ability to fend off your anemia symptoms and enjoy an active, enriching life.
Don’t let your anemia control you. Take charge with well-planned meals that make you happy and help you heal. It’s time to regain your energy.