Anemia is a condition characterized by either an insufficient number of red blood cells in your bloodstream or a lack of hemoglobin in your blood. This condition causes a reduction in oxygen available to muscle, organ and tissue cells. Anemia typically produces symptoms such as fatigue, mental confusion, headaches, irritability and appetite changes. Although anemia can be caused by thyroid disorders or intestinal distress, poor diet may play a significant role in the development of this condition.
B-Vitamin Deficiency
A lack of B vitamins in your diet may contribute to anemia, particularly megaloblastic anemia, according to the University of Maryland Medical Center. Folic acid and vitamin B12 are closely linked to the development of megaloblastic and vitamin deficiency anemia. Folic acid is found in foods such as cheese, brown rice, potatoes, tuna and whole-grain breads. Meats, eggs and dairy products contain vitamin B12.
Iron Deficiency
Iron deficiency is the most common cause of anemia, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Your body uses this trace mineral to produce hemoglobin, a component of red blood cells necessary for oxygenation of organs, bones and muscle tissues. Boost your intake of iron by consuming foods such as kale, spinach, almonds, avocados, lentils and soybeans.
High Oxalic Acid Intake
Inclusion of foods and beverages containing oxalic acid may contribute to anemia, according to Balch. Oxalic acid is a chemical compound that may interfere with the absorption of iron in your digestive system. Soft drinks are high in oxalic acid -- avoid these beverages to help prevent or correct iron deficiency anemia. Also, avoid candies, cookies and other items containing chocolate, which is also high in oxalic acid.
Vitamin C Deficiency
A diet lacking in fresh, raw fruits and vegetables can contribute to a deficiency in vitamin C. Although vitamin C is best known as an immune system enhancer, this vitamin also improves your body's ability to absorb and use iron. Increase your intake of citrus fruits, kiwi fruit, mangoes, blackberries, strawberries and pomegranates to improve your body's iron absorption.
References
- University of Maryland Medical Center: Anemia
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
