The Best Foods For Anemics

Anemia is defined as a hematocrit of less than 41 percent in males or less than 37 percent in females. Poor diet may result in nutrient deficiencies that cause or exacerbate anemia, as can certain conditions, including chronic disease, congenital disorders and episodes of heavy bleeding as may occur in menstruation. If you have anemia, you should strive to consume the recommended intake of folic acid, vitamin B-12 and iron, as these are necessary components of healthy red blood cells.

Folic Acid

Folic acid, or folate, is a water-soluble B vitamin. A deficiency in folic acid can contribute to a type of anemia known as megaloblastic anemia. The RDA for folate is 400 micrograms per day for adults, more if you are pregnant or lactating. Folic acid is available in many foods. For example, fortified cereals can contain as much as 100 percent of the daily value, per 3/4 cup. Other sources of folate include legumes, such as Great Northern beans and cowpeas, which contain between 20 and 25 percent of the daily value per ½ cup of boiled beans. Green vegetables such as spinach, asparagus and broccoli are other good sources.

Vitamin B-12

Vitamin B-12 deficiency can manifest as megaloblastic anemia. Because vitamin B-12, also called cobalamin, is important to proper nerve functioning, deficiencies can manifest as confusion and loss of balance. The RDA for this vitamin is 2.4 micrograms per day, and women who are lactating or pregnant require more. Unfortified sources of vitamin B-12 are exclusively animal products, such as liver and clams. Fish, eggs and dairy products also provide large amounts of the vitamin. For example, 3 oz. of salmon provide 80 percent of the daily value. Vitamin B-12 is also present in fortified foods such as cereals, nutritional yeast and in pill form.

Iron

One of the most abundant minerals on earth, iron is an integral part of the oxygen-carrying component of red blood cells, and deficiencies can lead to microcytic anemia. Adult males require 8 mg/day of iron, and females need 18 mg/day, more if you are pregnant. Dietary sources include heme iron, derived from animals, and nonheme iron, from plants. Heme iron is found in foods such as beef, fowl and fish. Three ounces of beef provides 20 percent of the daily value. Nonheme sources include fortified cereals, beans and leafy greens. One cup of boiled soybeans contains 50 percent of a woman's daily requirement.