Iron is a powerhouse of nutrients for growth and proper body processes. Anemia or iron-deficiency anemia refers to a shortage of iron in the body. It is required by the body to produce a protein known as hemoglobin. Low hemoglobin levels make it difficult for red blood cells to transport oxygen to the body’s organs. If the problem is not addressed quickly, it may worsen and prevent the organs from functioning properly. Anemia affects children, women, and men at all stages in life.
The anemia diet promotes items that can aid in correcting (and preventing) iron deficiency while avoiding those that can limit iron absorption. This blog will help you learn about food for anemia and help you to increase iron levels in the body.
What is anemia?
Anemia is a common blood condition in which your body produces insufficient red blood cells. The condition may occur to anyone, particularly among women. It has an impact on your red blood cells and hemoglobin. Oxygen is transported from the lungs to the rest of the body via hemoglobin. It is a protein found in red blood cells that requires iron to produce hemoglobin. Iron deficiency is common in anemia patients and is known as iron deficiency anemia.
What Is the Cause of Iron Deficiency Anemia?
Various factors may contribute to iron deficiency, which may include:
Iron-deficient diets –
Although iron is derived through meals, only 1 mg of iron is absorbed for every 10 to 20 mg of iron consumed. A youngster who cannot consume a balanced iron-rich diet may develop iron deficiency anemia. It can occur in newborns as young as one year old.
Body change -.
When the body changes, such as growth spurts in children and teenagers, increased iron need and increased red blood cell formation are necessary.
Gastrointestinal tract abnormalities –
Iron malabsorption is frequent after some types of gastrointestinal surgery. The upper small intestine absorbs the majority of the iron consumed through meals. Any abnormalities in the gastrointestinal (GI) tract might interfere with iron absorption and lead to iron deficiency anemia.
Loss of blood –
Blood loss can induce a drop in iron levels, resulting in iron deficiency anemia. GI bleeding, menstrual bleeding, and injury can all cause blood loss.
What are the common symptoms of anemia?
The most common symptoms of iron deficiency anemia are as follows. However, each patient may experience different symptoms. Symptoms might include the followings:
- Shortness of breath
- Cold hands and feet
- Pale skin
- Hair Loss
- Chest pain
- Irregular heartbeats
- Difficulties with memory and concentration
Food aids to fight anemia – Iron supplements ranging from 150 to 200 mg per day are recommended for most individuals with anemia. Keep these items in your diet to fight or treat anemia:
Beetroot – Beetroot contains natural iron, magnesium, copper, phosphorus, and vitamins B1, B2, B6, B12, and C. The richness of nutrients in this amazing vegetable aids in producing hemoglobin and repairing red blood cells. It may be consumed raw as a salad or cooked. Beetroot is considered the best food for anemia.
Vegetables with green leaves –
Green foods such as spinach, mustard greens, celery, and broccoli are high in iron. Cooked spinach is recommended because raw leaves contain oxalic acid, which may limit iron absorption in the body. This leafy green vegetable is a natural source of vitamin B12, folic acid, and other essential minerals, and it should be a regular part of your daily diet if you want to boost your hemoglobin levels.
- Collard greens
- Red and yellow peppers
- Sweet potatoes
Various fruits help to boost hemoglobin levels. Apples are a delicious and ideal alternative for increasing hemoglobin levels because they are one of the most iron-rich fruits available. Pomegranate is high in iron and calcium and protein, and fiber. Its nutritional content makes it an ideal option for patients with low hemoglobin levels. Add these fruits to your cereal or oatmeal for a little sweetness, your salads for a little sweetness, or your milkshakes, smoothies, or fruit juices. Below are the few iron-rich foods for anemia you can add to your anemia diet.
Dates, raisins, and figs –
Dates and raisins are high in iron and vitamin C. Figs, on the other hand, are loaded in iron, magnesium, vitamin A, and folate. With two or three dates, a handful of dried figs and raisins can give you instant energy and increase your hemoglobin levels. To boost hemoglobin levels, it is also advised to have fig milk before bedtime twice a week.
Peanut Butter –
Iron is high in peanut butter. Add peanut butter to your everyday diet. If you dislike the flavor of peanut butter, consider eating a handful of roasted peanuts every day to combat anemia. Two tablespoons of peanut butter have 0.6 milligrams of iron in them.
Meat & Fish –
Heme iron is found in meat and fish. Heme protein is abundant in lean white meats such as chicken. For persons suffering from anemia, three pieces of grilled chicken with sides of broccoli, sautéed spinach, and tomatoes may be a fantastic iron-rich dinner.
Eggs are a good source of protein and include a lot of antioxidants, which can help you store vitamins in your body if you have anemia. A big egg contains 1 mg of iron; therefore, eating one egg every day will aid in the treatment of anemia.
Tomatoes are mostly composed of vitamin C and lycopene. Tomatoes include vitamin C, which aids iron absorption. Tomatoes are also high in beta carotene and Vitamin E, which aid in natural hair and skin conditioning.
Conclusion – Foods for fighting anemia naturally
There is no single diet or food that can heal anemia. However, eating a balanced diet that includes dark, leafy greens, nuts and seeds, fish, meat, beans, and vitamin C-rich fruits and vegetables might help you obtain the iron you need to control anemia.
Because it’s tough to obtain enough food for anemia, talk to your doctor about supplements.
A cast-iron skillet is a must-have for an anemic diet. Cast iron foods absorb iron from the skillet. Acidic meals absorb the most iron, whereas those heated quickly absorb the least.
If your anemia or iron deficiency is causing frequent fatigue or dizziness, you must consult a doctor. You can visit a health consultant at MGM hospital for anemia treatment.