Iron deficiency anemia is the most common type of anemia. Unlike some rarer forms of anemia, this type may be controllable through diet. The main focus of a diet for iron deficiency anemia is to increase the intake and absorption of iron. In addition to eating an overall healthy diet full of foods containing iron, this also means watching which foods you eat along with an iron-rich meal to help provide the optimal conditions for iron absorption to take place.
Iron Deficiency Anemia
Iron deficiency anemia develops when you don't get enough iron in your diet or have trouble absorbing the iron you do get. Iron forms an essential component of hemoglobin, the oxygen-carrying molecule in blood cells. In some people, iron deficiency anemia may be a temporary condition brought on by short-term higher iron needs. Pregnant women, women on their periods and children under 3 have higher iron needs than other individuals. Some medicines may also affect iron needs. Anemia can be a hidden disease, showing no symptoms, but can be diagnosed with a simple blood test at your doctor's office.
Iron-rich Diet
Consuming an iron-rich diet is the first step to healthy eating for anemics. The iron from meat, called heme iron, is more easily absorbed by the intestinal walls than iron from plant sources, called nonheme iron. Liver and red meat are the best sources of heme iron, and it is also present in chicken, fish and seafood. Nonheme sources include beans, dried fruit, green vegetables, whole grains, nuts and blackstrap molasses. Some cereals and breads are fortified with iron.
Other Foods
The absorption of iron depends on many factors, including the other foods you eat. If you eat a food with nonheme iron, eating a small amount of meat or other heme iron source along with it can boost absorption of the nonheme iron. Foods with vitamin C, such as citrus fruits, can also boost nonheme absorption. On the other hand, foods with calcium can reduce the absorption of nonheme iron. Whole grains, tea, coffee and legumes also inhibit nonheme absorption. Anemics should avoid consuming these foods at the same time as iron-containing foods.
Considerations
If dietary measures are insufficient to reverse or prevent anemia, your doctor may prescribe an iron supplement. Like nonheme iron foods, an iron supplement can be affected by foods in your diet. You should follow the same guidelines and consume iron supplements along with foods containing vitamin C or heme iron sources while avoiding calcium, tea, coffee, legumes and whole grains for a few hours before and after you take your supplement.
Member Comments