What to eat for anemia during menopause
Nov 03, 2025
Source: Cainiu Health
Dr. Zhang Lu
Introduction
To manage anemia during menopause, it is generally recommended to consume red meat, animal liver, dark green vegetables, legumes and soy products, as well as fruits rich in vitamin C. Red meats such as beef and lamb are high in heme iron, which has a higher absorption rate and can quickly replenish iron levels in the body, helping to improve iron-deficiency anemia. When cooking, it is advisable to use stewing or braising methods, avoiding excessive frying to minimize nutrient loss.
For调理 anemia during menopause, it is generally recommended to include red meat, animal liver, dark green vegetables, legumes and soy products, and vitamin C-rich fruits in the diet. Specific details are as follows:
1. Red meat: Red meats such as beef and lamb are rich in heme iron, which has a high absorption rate and can quickly replenish iron stores, helping to improve anemia caused by iron deficiency. It is advisable to cook using stewing or boiling methods rather than deep-frying, to minimize nutrient loss and enhance digestibility—this better suits the digestive changes that occur during menopause.
2. Animal liver: Animal livers such as pork or chicken liver are rich in iron and also contain vitamin B12. They not only help replenish iron but also promote red blood cell production, offering dual benefits for improving anemia. However, consumption should be moderate—once or twice per week is sufficient—to avoid potential imbalances from excessive intake.
3. Dark green vegetables: Dark leafy greens like spinach and broccoli contain non-heme iron. When combined with other foods, they can support iron supplementation. They are also rich in folate, a key component in red blood cell synthesis, which helps alleviate anemia. Additionally, their high dietary fiber content supports digestive health, helping to relieve common gastrointestinal issues during menopause.
4. Legumes and soy products: Soybeans, black beans, tofu, and other legumes and soy-based foods contain plant-based iron and high-quality protein. Protein enhances iron absorption and utilization. Moreover, these foods provide phytoestrogen precursors, which can help supplement estrogen levels, thereby not only improving anemia but also alleviating other menopausal symptoms.
5. Vitamin C-rich fruits: Fruits such as oranges, kiwifruit, and strawberries are rich in vitamin C, which significantly enhances iron absorption—especially when consumed together with iron-rich foods—thus maximizing the effectiveness of iron supplementation. These fruits also boost immunity, supporting overall health during menopause.
Long-term adherence to a balanced diet is essential for managing menopausal anemia; avoid relying solely on one type of food. Regular blood tests should be conducted to monitor improvements in anemia, and medical attention should be sought promptly if anemia is severe. In addition to dietary adjustments, maintaining a regular sleep schedule and avoiding excessive fatigue will further support recovery and overall well-being.
