A healthy plan containing iron-rich meals paired with foods to improve the body's absorption of iron.

This program provides a variety of high iron foods daily combined with foods high in vitamin C and A to boost absorption and separated from calcium-rich foods which can inhibit absorption. Vitamin B12 and folate needs are met to help make healthy red blood cells.

This plan is not a treatment for iron deficiency anemia and should be paired with iron supplementation to achieve a healthy iron status.

This program was created with the following key nutrients in mind:

Iron
Iron is an important mineral that helps produce red blood cells and transport oxygen throughout the body. Nutritional iron deficiency is common worldwide and can be prevented by including iron-rich foods. This plan incorporates iron-rich foods like meat, fish, nuts, whole grains, and leafy greens to help you meet your daily iron goals.

Vitamin C & Vitamin A
Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. Vitamin A helps to release iron that the body stores and can improve non-heme iron absorption. Foods high in these vitamins include citrus fruits, green leafy vegetables, bell peppers, melons, and strawberries. This meal plan pairs iron-rich foods with foods that have vitamins C and A such as broccolini with beef and bok choy with fish.

Calcium
Calcium is a mineral that is essential for building healthy bones. Calcium is also known to hinder the absorption of heme and non-heme iron. Calcium is found in a variety of foods and beverages in this plan, including fortified milk and grain products, Greek yogurt, and tahini. To maximize absorption, calcium-rich foods are separated from meals that provide most of your dietary iron.

Vitamin B12 & Folate
A lack of folate and vitamin B12 may impact your body’s ability to make red blood cells. To prevent deficiencies, this meal plan contains folate sources like eggs, broccolini, and brown rice. It also includes vitamin B12 foods like meat, eggs, and yogurt.