Iron-deficiency anemia is common, especially among menstruating people, those with low intake of iron-rich foods, or anyone with absorption or blood-loss issues. Food cannot replace medical evaluation, but it is a meaningful part of recovery.
Two kinds of iron
Heme iron from animal foods is generally absorbed more readily. Non-heme iron from plants—lentils, beans, tofu, pumpkin seeds, dark leafy greens—absorbs better when paired with vitamin C (citrus, peppers, strawberries) and when tea or coffee is not sitting on top of the same meal.
What to look at besides the plate
Heavy periods, GI conditions, low stomach acid, and very low-calorie patterns can all keep iron low. A nutrition visit looks at diet pattern, labs you already have, and what is realistic in a New York week.
If fatigue, dizziness, or low ferritin brought you here, work with your clinician on labs and supplementation when needed, and use food as daily support rather than the only intervention.