Anemia is a condition in which a person does not have enough healthy red blood cells to carry oxygen to their tissues. A person who has anemia typically feels tired often. Other symptoms include shortness of breath, dizziness, and a fast or irregular heartbeat. Eating a healthy, varied diet can help reduce or eliminate symptoms of anemia.
Foods to eat
Anemia is often caused by an iron deficiency, so your diet should include foods that are high in iron. These include meats, especially liver, beef, dark poultry, and seafood. Other proteins that contain iron are beans, including black, navy and pinto, lentils, and chickpeas. Other proteins include eggs, nuts, and seeds. Leafy green vegetables, such as spinach, broccoli, cabbage, kale, and turnips are also high in iron.
Food Combining
Eating foods high in vitamin C will help maximize the body's iron absorption. Fruits high in vitamin C include oranges, grapefruits, strawberries and kiwi. Many vegetables, including broccoli, green peppers, brussels sprouts and cauliflower, also will help the body absorb the iron. Taking a vitamin C tablet will also help.
Cooking
Using iron skillets to cook can add to the total iron intake of the food that is cooked in them, especially when acidic foods, such as tomato sauce, are cooked. However, iron can be lost using other cooking methods even under the best conditions. To maintain the iron content, cook foods for the shortest possible time in the least amount of water possible.
Foods to Avoid
Some foods may reduce your body's ability to absorb iron. Drinking coffee or tea with a meal can decrease iron absorption up to 60 percent, according to the Anemia.org, the website of the National Anemia Action Council. Phytates in some grains and phosphates in cola may interfere with iron absorption. The calcium in milk and other dairy products may also prevent iron from being absorbed.
Considerations
Only a doctor can diagnose anemia. Your doctor will need to run blood tests to determine if you do have anemia, and if it can be managed by diet alone, or of additional supplements will be necessary. See your doctor regularly so he can monitor your condition.
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