A diet to prevent anemia includes eating a balanced diet that includes iron-rich foods, fruits and vegetables high in vitamin C, and avoiding caffeine while eating meals, according to the Office on Women's Health, a division of the U.S. Department of Health and Human Services.
Iron-rich foods include protein such as lean red meat, liver, fish and oysters, OWH says. Other protein options includes beans, lentils and tofu. Green, leafy vegetables, such as spinach, are also rich in iron. Dried fruits, including raisins, are an iron source, and so are cereals and breads fortified with iron.
Vitamin C helps the body absorb iron, so add fruits and vegetables high in this nutrient, like orange juice, broccoli and strawberries, OWH says. Other Vitamin C sources, according to Medline Plus, include potatoes, tomatoes, green peppers, cantaloupe, mango, watermelon and kiwi fruit.
Drinks like coffee and tea keep the body from absorbing iron, and drinking them while eating can keep any iron-rich food from providing benefits, according to OWH. Calcium can also inhibit iron absorption, and if a balanced diet is not helping, talk to a doctor about how to get enough calcium and iron. Iron supplements may be needed to help prevent anemia.