Anemia is a blood disorder in which the level of healthy red blood cells is lower than normal, usually because the body is not receiving enough oxygen-rich blood. Hemoglobin, a protein found in blood, helps red blood cells carry oxygen to the body's tissues. Anemia can cause a variety of complications including fatigue and stress on bodily organs. Dietary changes or supplements may help prevent and treat anemia. Specifically, increasing the levels of iron, vitamin B-12, folic acid, or folate, and vitamin C helps restore the amount of oxygen your body can carry.
Iron-Rich Foods
Iron is a mineral that you need to carry oxygen throughout the body. There are two types of iron found in foods: Heme-iron is the best used form of iron, primarily found in foods from an animal source such as meat, fish and poultry. Non-heme iron foods are plant-based and include dried beans, whole grains, nuts and some fruits and vegetables. Non-heme sources of iron are more easily absorbed when eating them in combination with heme-iron-containing foods. If you suffer from anemia, plan your meals to include sources of both heme and non-heme sources of iron at meals and snacks. A good rule of thumb is to always add lentils, chickpeas and beans to your sauces, chili, and stews. Pick multigrain breads to accompany soups and salads. Select breakfast cereals and flour that are fortified or enriched with iron.
Vitamin C
Vitamin C-rich foods help our bodies absorb the iron-rich foods we consume. Include vitamin C-containing foods, such as citrus fruits and juices, cantaloupe, strawberries, broccoli, tomatoes and peppers, with heme and non-heme sources of iron. Examples include meat and tomato sauce, orange juice and fortified cereal, and chicken spinach salad with dried fruit.
Folic Acid
Folic acid, or folate, is a form of vitamin B that's found in foods. Folic acid helps to make red blood cells and prevent anemia. The National Heart, Lung, Blood Institute recommends eating spinach and other dark leafy greens, black-eyed peas and dried beans, orange juice, beef liver, eggs, corn, bread, enriched pasta, eggs, and bananas, as sources of folic acid.
Vitamin B-12
In conjunction with folic acid, vitamin B-12, helps to make healthy blood cells. Low levels of vitamin B-12 can cause a type of anemia called pernicious anemia. Milk, cheese, yogurt, fortified soy or rice beverages, meat, fish -- especially salmon -- poultry, liver, eggs, fortified soy products are all food sources of vitamin B-12.
Member Comments