Anemia is a condition in which you lack enough healthy red blood cells to carry adequate oxygen to the tissues in your body. Having anemia can make you feel tired and weak.so eat good food for anemia.
There are many types of anemia. The most common type is iron deficiency anemia.
Red blood cells contain a protein called hemoglobin. Hemoglobin is full of iron. Without enough iron, your body cannot make the hemoglobin it needs to create enough red blood cells to carry oxygen-rich blood throughout the body.
Lack of folic acid and vitamin B-12 can also affect your body’s ability to make red blood cells. If your body cannot properly process vitamin B-12, you can develop pernicious anemia.
Diet plan for anemia
Treatment plans for anemia often include changes in diet. The best diet plan for anemia includes foods rich in iron and other essential vitamins for the production of hemoglobin and red blood cells. You should also include foods that help your body absorb iron better.
There are two types of iron in food: heme iron and non-heme iron.
Heme iron is found in meat, poultry, and seafood. Non-heme iron is found in plant foods and iron-fortified foods. Your body can absorb both types, but it absorbs heme iron more easily.
Green leafy vegetables are good food for anemia
Leafy greens, especially dark ones, are among the best sources of non-heme iron. They include:
- Spinach
- kale
- collard greens
- Lion teeth
- Chard
Some green leafy vegetables, such as Swiss chard and Swiss chard, also contain folic acid. A low folate diet can cause folate deficiency anemia. Citrus fruits, beans, and whole grains are good sources of folic acid.
When eating dark leafy greens for iron, there is a catch. Some vegetables that are high in iron, like spinach and kale, are also high in oxalates. Oxalates can bind to iron, preventing the absorption of non-heme iron.
So while it is beneficial to eat vegetables as part of an overall anemia diet, don’t rely on them solely to treat the condition.
Vitamin C helps the stomach absorb iron. Eating leafy greens with foods that contain vitamin C, such as oranges, red bell peppers, and strawberries, can increase iron absorption. Some vegetables are good sources of iron and vitamin C, such as cabbage and chard.
2. Meat and poultry
All meats and poultry contain heme iron. Red meat, lamb, and venison are the best sources. Poultry and chicken have lower amounts.
Eating meat or poultry with foods with non-heme iron, such as green leafy vegetables, along with a fruit rich in vitamin C can increase iron absorption.
3. Liver
Organ meats are avoided by many, but they are a great source of iron.
Liver is possibly the most popular organ meat. It is rich in iron and folic acid. Some other iron-rich organ meats are beef heart, kidneys, and tongue.
4. Seafood
Some shellfish provide heme iron. Seafood like oysters, clams, scallops, crabs, and shrimp are good sources. Most fish contain iron.
Fish with the best iron levels include:
- canned or fresh tuna
- mackerel
- Mahi mahi
- vine shoot
- fresh perch
- fresh or canned salmon
Although canned sardines are good sources of iron, they are also high in calcium.
Calcium can bind to iron and reduce its absorption. Foods rich in calcium should not be eaten at the same time as foods rich in iron.
Other examples rich in calcium good food for anemia
- cow’s milk
- fortified vegetable milks
- yogurt
- kefir
- cheese
- tofu
5. Fortified foods
Many foods are fortified with iron. Add these foods to your diet if you are a vegetarian or have difficulty eating other sources of iron:
- fortified orange juice
- fortified ready-to-eat cereals
- foods made with fortified refined flour such as white bread
- fortified pasta
- foods made with fortified cornmeal
- enriched white rice
6. Beans
Beans are a good source of iron for vegetarians and meat eaters alike. They are also inexpensive and versatile.
Some iron-rich options are:
- Beans
- chickpeas
- soy
- black Eyed Peas
- Pinto beans
- black beans
- green peas
- broad beans
7. Nuts and seeds
Many types of nuts and seeds are good sources of iron. They taste great on their own or sprinkled on salads or yogurt.
Some nuts and seeds that contain iron goof food for anemia.
- Pumpkin seeds
- cashew nuts
- pistachios
- Hemp seeds
- pinions
- sunflower seeds
Find raw pumpkin seeds, raw cashews and raw pine nuts online.
Both raw and roasted nuts have similar amounts of iron.
Almonds are also a good source of iron. They are great as part of a healthy eating plan, but because they are also high in calcium, your iron levels may not spike as much.
When following a diet plan for anemia, remember these guidelines:good food for anemia,
- Do not eat iron-rich foods with foods or drinks that block iron absorption. These include coffee or tea, eggs, foods high in oxalates, and foods high in calcium.
- Eat foods rich in iron with foods rich in vitamin C, such as oranges, tomatoes, or strawberries, to improve absorption.
- Consume iron-rich foods with foods that contain beta-carotene, such as apricots, red peppers, and beets, to improve absorption.
- Eat a variety of heme and non-heme iron foods throughout the day to increase your iron intake.
- Eat foods with heme and non-heme iron together whenever possible to increase iron absorption.
Add foods rich in folate and vitamin B-12 to support red blood cell production.Read More…