Seafood is especially rich in iron and B-vitamins.
Many anemia suffers lack sufficient iron and B-vitamins in their diets. Women in childbearing age, children and teenagers are most likely to suffer from iron-deficiency anemia. Megaloblastic anemia -- related to vitamin B12 and folic acid deficiency -- is most common among older adults, vegans and their breastfed infants. To avoid anemia, it is important for everyone to eat a variety of foods containing iron and B-vitamins.
Heme Iron
Eating heme iron-rich foods is the best way to increase and maintain a healthy level of iron in the body, as these foods are absorbed more readily than other iron sources. Heme iron-rich foods, in order of least to most richness, are clams, oysters, organ meats, beef, pork, poultry and fish. These foods also help the body absorb non-heme iron.
Non-Heme Iron
Non-heme iron sources aren't absorbed as readily as heme iron, but increased vitamin-C intake may help with absorption. Non-heme iron sources include eggs, dairy products, dried beans, dried peas, fortified cereal, bread and pasta, dark leafy greens, dried fruits, nuts and seeds. Some foods rich in vitamin C include citrus fruits and juices, broccoli, cabbage, melons, tomatoes and strawberries.
Vitamin B12
Vitamin B12 is found naturally in animal products such as meat, dairy, eggs, fish and clams. Since vegans don't eat animal products, they are at higher risk for megaloblastic anemia. Pregnant and breastfeeding vegans with a Vitamin B12 deficiency put their babies at risk for anemia and/or neurological damage. Sufficient Vitamin B12 can be obtained through fortified cereals, soy milk, rice milk and vegan "meat" products.
Other B Vitamins
Folate, or vitamin B9, is common in many fruits and vegetables, particularly avocados, bananas, orange juice, asparagus and leafy green vegetables, as well as , dried peas, yeast and cereal. Riboflavin, or vitamin B2, is found in dairy products, liver and fortified cereals. Riboflavin helps to enhance hemoglobin's response to iron, which in instrumental in carrying oxygen to your tissues.
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