I remember having been anaemic a couple of times in my life, especially during pregnancies. In fact, in my last pregnancy 30 years ago, I had to get injections as tablets weren’t effective enough for my then condition.

Normally, when you are anaemic, doctors’ first line of action is to prescribe iron tablets. As a pharmacist, I’ve given out lots of iron tablets for anaemia, and I’ll share more on that later.

What is anaemia?

Anaemia isn’t just about having “low blood” like we think. It’s more about a reduced number of healthy red blood cells (RBCs) or haemoglobin, which means that there’s less oxygen delivered to your body’s tissues.

The result?

Fatigue, weakness, dizziness, paleness, and in severe cases, complications that affect heart and brain function. Though there are different types, the most common one is “Iron deficiency anaemia”, and that’s what I’m focusing on.

While medication may sometimes be necessary, the food on your plate can be one of your strongest allies in reversing your anaemia.

The father of medicine said, “Let food be thy medicine and thy medicine thy food”.

Let’s take a look at foods that naturally help the body combat anaemia, including:

1. Beetroot:
   It’s rich in iron, vitamin C and folate, improves red blood cell production and improves blood health.
2. Dark green leafy vegetables like amaranth (ẹ̀fọ́ tẹ̀tẹ̀), fluted pumpkin leaves (ugu), and spinach are excellent plant-based sources of iron and folate.
   Please note that there are different types of spinach: Malabar, Savoy, baby, etc. I love recommending Ugu. Just juice it or make it into a smoothie. It’s very high in iron, supports red blood cell production. Non-heme iron is the iron from plants. It must first be converted, and that step can be blocked or boosted by what you eat with it.
3. Legumes:
   These include beans, lentils, and black-eyed peas. They provide iron, protein and fibre.
4. Zobo flowers (hibiscus):
   Are you surprised? Well, it’s high in vitamin C, which helps the body absorb iron more effectively. Zobo has many benefits, including lowering high blood pressure.
5. Animal sources:
   Such as liver, fish, and lean meats that provide highly absorbable heme iron. Heme iron goes straight into your body in a ready-to-use form.
6. Fruits like oranges, pawpaw, and guava – packed with vitamin C, essential for iron absorption.
   That’s why you must take vitamin C when taking iron supplements!

Though our goal for using food as an iron source isn’t just to add more iron but to know, understand and then create the right balance of foods that boost absorption and support red blood cell formation, like vitamin C-rich foods. We need vitamin C-rich foods.

Why getting your iron from food is better than from medicines:

1. Food provides better absorption and balance.
   Iron in foods (like spinach, beans, liver, red meat, pumpkin seeds) comes packaged by God with other nutrients (vitamin C, folate, protein, antioxidants) that help your body absorb and use it properly.
   Supplements usually give one type of iron in a concentrated dose, which may not be absorbed as smoothly and can cause imbalances. That’s why vitamin C is a must when taking iron supplements.
2. Gentler on the body:
   Iron supplements can cause constipation, nausea, diarrhoea, stomach pain, or dark stools. Food-based iron is naturally gentler and less likely to irritate your digestive system.
3. Iron from food lowers the risk of overload:
   With supplements, it’s easier to take too much iron, which can damage organs (especially the liver and heart).
   Your body regulates iron from food more effectively, absorbing only what it needs.

Caution:
Avoid pairing iron-rich meals with excessive tea, coffee, or dairy, as this can block iron absorption.

Diets high in heme iron (especially from red meat) are linked to a higher risk of some chronic diseases if eaten excessively. I know we love red meat.

Non-heme iron is safer in the long term, but people relying solely on plant sources must be intentional about pairing it with vitamin C-rich foods. If you are anaemic, it’s important to ferment/soak legumes/grains to reduce inhibitors, like phytates in them.

I’ll conclude with this:

The right foods give your body iron in the safest, most balanced way because it’s natural and readily recognised by the body.
However, supplements are like a crutch for emergencies; they are for quick fixes, but real food is the foundation for lasting health.

As a health and wellness coach and nutritionist, I’ve seen many clients regain their energy, reduce fatigue, and improve their blood levels naturally by making intentional food choices.

Do you know that though low iron doesn’t directly cause hypertension, it can worsen cardiovascular stress, impair vessel relaxation, and make high blood pressure harder to control.

For health consultations and coaching, reach out to me.
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https://youtube.com/@opeoluwaaremu-okulaja5579?

Watch my YouTube video on combating hypertension with foods:
https://www.youtube.com/live/0Cvk5J4_IBg?si=Gm2nbac5WI7MfSUt