The Best Foods For Anemia
Anemia is a health problem that usually occurs as a result of poor nutrition. But the whole diet can help you counteract this condition. In this article, we will show you everything you need to know about this disease and the best foods for anemia.
What is anemia?
Anemia is a condition characterized by a decrease in the size or number of red blood cells. It can also be characterized by a decrease in hemoglobin.
In general, anemia is the result of a poor diet, poor in nutrients such as iron, folic acid and vitamin B12.
Types of anemia
The most common form of anemia is related to a lack of iron in the body. It occurs when you do not eat foods rich in this mineral, but can also be caused by a malfunction of the intestines, which prevents the absorption of iron.
Also, anemia can occur as a result of excessive bleeding, surgery or heavy menstruation.
Lack of iron prevents the normal reproduction of red blood cells. Therefore, our body will have less red blood cells. In those, the existing ones will have a small size and a low hemoglobin content.
Anemia can also be caused by a lack of folic acid and vitamin B12. In the absence of folic acid, red blood cells are very large, but they are extremely fragile.
Symptoms of anemia
Here are the main symptoms that a person suffering from anemia will face:
- Fatigue
- Constant and intense sensation of cold
- Palpitations
- Headache
In general, the most common symptom is pallor of the face, but significant loss of strength and poor mood can also occur.
The best foods for anemia
Because anemia is caused by a lack of certain nutrients in the body, eating certain foods rich in these elements can help treat the condition.
The first thing you need to consider is the daily amount needed. A healthy person, except pregnant women, need daily:
- Iron: 8 mg for men and 18 mg for women
- Folic acid: about 400 mg regardless of gender
- Vitamin B12: 2.4 mg for both women and men
Here are the best foods for anemia that can help you get rid of this annoying condition:
1. Alfalfa sprouts
Alfalfa sprouts contain up to 1 mg of iron per 100 g (3.52 oz). They also contain vitamin C, which helps to improve the absorption of iron in the body.
2. Oats
100 g of oatmeal (3.52 oz) contains about 5 mg of iron. Therefore, a cup of oats can give you 50% of your daily iron requirement.
3. Red meat
Red meat also contains iron. Each 100 g of red meat provides 3 mg of iron. But make sure it is not too greasy.
4. Dried dates
One of the best foods against anemia is dried dates, which contain 4.2 mg of iron per 100 g. Fresh dates also contain iron, but in a smaller amount: 0.6 mg per 100 g.
5. Kiwi
Kiwi contains a large amount of vitamin C: about 98 mg per 100 g. Although it does not contain iron, vitamin C in its composition helps you better assimilate iron from other sources.
6. Lenses
Lentils contain 3.3 mg of iron per 100 g. In addition, it contains other important nutrients, such as folic acid and copper.
7. Brewer’s yeast
Brewer’s yeast contains a large amount of minerals and proteins. It also contains B vitamins.
8. Miso
Miso is a sauce made from soy, cereals and sea salt. All types of miso contain iron, but the most beneficial is hatcho, because it contains 7.1 mg of iron per 100 g.
9. Pistachio
Pistachio can help fight anemia because it contains 3.9 mg of iron per 100 g. It also contains 1.2 mg of copper per 100 g, another mineral whose deficiency causes anemia. Therefore, consuming both nutrients helps fight anemia.
10. Beets
Beets provide 0.80 mg of iron per 100 g. It also contains vitamin C and folic acid. All these nutrients are a barrier that protects you against anemia.
Don’t forget to seek the advice of a doctor who will supervise you in the process of treating the condition. It will tell you what foods to eat according to your needs. It is necessary to follow a controlled diet, including foods against anemia.
