Endocrinologist Dr. Yelena Shafranskaia explained that preventing iron-deficiency anemia requires consuming foods rich in this essential mineral.
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She noted that iron-rich foods should be included in the daily diet, such as beef liver, turkey, chicken, veal, fish, and shrimp. Diets can also be diversified by adding grains, legumes, and tomatoes, along with fruits such as rose hips, strawberries, pomegranates, persimmons, and apples, all of which are considered important sources of iron.
Dr. Shafranskaia pointed out that iron-deficiency anemia leads to reduced efficiency in oxygen transport in the blood, which gradually affects overall health and causes symptoms such as drowsiness and weakness. She explained that the causes are often physiological in women of childbearing age, most notably heavy menstrual bleeding. In other groups, iron deficiency may result from intestinal disorders that impair iron absorption or from previous surgical procedures, such as partial removal of the stomach.
She emphasized that avoiding animal protein can negatively affect iron levels in the body, as iron from plant-based foods is absorbed three to five times less efficiently than iron from red meat. Therefore, individuals following a strict vegetarian diet should combine plant-based iron sources—such as legumes, spinach, and buckwheat—with foods rich in vitamin C to enhance iron absorption.
