If we talk about foods for anemia, it is essential to know that no diet without rich in iron will cure anemia. If you have this disease that consists of an iron deficiency in the body, only your doctor can tell you the appropriate steps to follow. However, a diet rich in iron can help recovery quickly and effectively. Here you can find the best foods for anemia.
There are many types of anemia. The most common is iron deficiency anemia. Iron is a need for the production of hemoglobin, a protein contained in red blood cells. Without enough hemoglobin, the body cannot produce all the red blood cells it needs, and anemia appears.
The iron deficiency can be so much because you do not incorporate enough iron with the diet. Remember that iron is an essential nutrient, meaning that we can only obtain it from food.
It can also happen that your body does not metabolize properly the iron you eat. It is the case of the lack of folic acid and vitamin B, which affects the production of red blood cells.
If you suffer from anemia, you will be interested to know that among foods for anemia should not consider only those rich in iron, but those that help to increase the absorption of iron from food.
It is important because a bad combination between foods or the lack of a proper combination can make all that large amount of iron that contains a food go completely unnoticed by your metabolism.
A food plan for anemia should develop in conjunction with your nutritionist and your doctor since only they can say what amounts of food and in what ways you should consume them, even if it is necessary to add iron supplements to strengthen the treatment.
Before continuing, let’s say that the recommended intake of iron for an adult is 18 mg per day, which can increase up to 27 mg per day in the case of pregnant women.
Best Foods For Anemia
1. Seafood
Tasty and nutritious, top the list of foods rich in iron, especially clams, oysters and mussels. For example, 100 gr of clams can contain up to 28 mg of iron that is considerably more than the recommended daily intake. The iron in seafood, like all iron in foods of animal origin, is heme iron, easier to absorb and metabolize by the body than non-heme iron.
2. Liver And Others
These are very nutritious. The most consumed are liver, kidneys, and brain. All these are very rich in iron. For example, a portion of 100 gr of cooked beef liver contains 6.5 mg of iron. Also, it is rich in proteins, other minerals such as copper and selenium and has a useful content of vitamin A.
3. Red Meats
Perfect food with iron. 100 gr of ground beef contains 2.5 mg of iron. Red meats are the most accessible and economical source of iron.
4. Spinach
Most dark green leafy vegetables are rich in iron and especially spinach. Although this iron is non-heme type, which is not absorbed very well, spinach is rich in vitamin C, which considerably increases the absorption of iron. A portion of 100 gr of cooked spinach contains 3.6 mg of iron. Combined with olive oil, spinach helps the body to absorb antioxidants such as carotenoids.
5. Legumes
A significant source of iron, especially beans, lentils, chickpeas, and soybeans. It is primarily a recommend for those who follow a vegetarian diet. One cup of cooked lentils (approximately 200 gr) contains 6.6 mg of iron. Legumes have many other healthy virtues that make it essential to incorporate them into your diet and weight loss plans. Legumes can consume along with foods that contain vitamin C to facilitate absorption, such as tomatoes or citrus.
Foods For Anemia That Help Iron Absorption
If you suffer from anemia, it is not only important to incorporate foods with an iron into the diet. These must be combined to increase the body’s ability to metabolize iron and thus help a faster recovery.
These foods are:
Vitamin C Rich Foods
Vitamin C captures non-heme iron and stores it so that the body absorbs it more easily. Vitamin C rich foods are citrus fruits, dark green Hoga vegetables, peppers, melons, strawberry, and kiwi. According to a study, 100 mg of vitamin C can reach up to 67% increase in iron absorption.
Foods With Vitamin A And Beta-Carotene
These nutrients impressively increase the absorption of iron. Beta-carotene converted into vitamin A in the body. The sources of beta carotene are red to orange vegetables, such as carrots, sweet potatoes, squash, red peppers, melons, apricots, oranges, and peaches, as well as green vegetables such as spinach and kale.
Beef, Fish, And Poultry
These foods are not only rich in iron but also stimulate the absorption of the non-heme iron found in vegetables. According to some studies the combination between beef, chicken or fish and cereals, increased up to two and three times the absorption of non-heme iron. 1 gram of meat has an enhancing effect equal to 1 mg of vitamin C.
