Anemia is a blood disorder characterized by either a reduction in the number of red blood cells or the amount of hemoglobin in the blood. Either of these deficiencies lowers the amount of oxygen the blood may carry. When inadequate oxygen supplies prevent body system's from working optimally, symptoms result. Vegetarians, menstruating women, the elderly and sufferers of chronic disease are particularly at risk for acquiring anemia. Symptoms of anemia include loss of appetite, constipation, irritability, pale skin, headache and difficulty concentrating.
Oysters
The most common cause of anemia is iron deficiency. The recommended dietary allowance for iron is 8 mg for men and 18 mg for women, taken daily. After women reach menopause, however, their iron requirement reduces to 8 mg per day because they are no longer losing iron through menstruation. Oysters are one of the most iron-rich foods. They provide about 5 mg per half dozen. Because vitamin C improves iron absorption, add lemon juice or cocktail sauce for a healthier meal.
Clams
Vitamin B12 aids the production of hemoglobin, which is often lacking in cases of anemia. Three ounces of clams contain 84 mcg of B12, which makes it one of the richest food sources of the vitamin. Vitamin B12 is found almost exclusively in dairy and meat products, therefore vegetarians who have anemia often are lacking the vitamin. The recommended dose of B12 is 2,000 mcg per day; therefore, an additional dietary supplement may be necessary, according to nutritionist Phyllis A. Balch, author of "Prescription for Nutritional Healing."
Red Bell Peppers
Vitamin C is an important nutrient to consume while recovering from iron deficiency anemia because it helps with the absorption of iron. Red bell peppers are one of the richest sources of the vitamin. A 1/2 cup serving of the vegetable contains 95 mg of vitamin C. Red peppers last for about one week in the refrigerator. Try roasting a red pepper and adding it to steamed spinach for a healthy, anemia-therapeutic meal.
References
- Linus Pauling Institute: Micronutrient Information Center
- "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC; 2010
