Anemia occurs when the body encounters a shortage of hemoglobin. The red blood cells require this protein to transport sufficient amounts of oxygen to the body's tissues. Women can develop anemia in response to significant blood loss from heavy menstrual periods, pregnancy or thyroid disorders, according to PubMed Health. Certain nutrients such as iron, vitamin B-12, folic acid and vitamin C are integral to the health of red blood cells. If you are a woman with anemia, speak to your doctor or health care provider about nutritional support for this condition.
Iron
Iron deficiency remains of one of the principal causes of anemia, according to the National Institutes of Health, Office of Dietary Supplements. Iron deficiency in pre-menopausal women may occur due to poor nutrition and problems with iron absorption; too much blood loss during their periods exacerbates this iron-deficient state. Good dietary sources of iron include liver, oysters, beef, clams, turkey, chicken, tuna and seafood such as crab and shrimp. Vegetarian women can derive iron from fortified cereals, oatmeal, blackstrap molasses, spinach and lentils.
Vitamin B-12
Vitamin B-12 is essential for the production of red blood cells, according to PubMed Health. In women, vitamin B-12 deficiency can trigger anemia due to inadequate nutrition during pregnancy or as a result of a strict vegetarian diet over many years. As a rule, vitamin B-12 does not exist in plant-based foods. The best dietary sources include liver, clams, trout, salmon, beef and dairy products. Vitamin B-12 nutritional options for vegetarian women include fortified breakfast cereals and nutritional yeast.
Folic Acid
A lack of folic acid, folate, also causes a reduction in red blood cell count and ensuing anemia, according to PubMed Health. The body does not store folic acid; therefore, women must include sufficient amounts of this vitamin in their regular diet to guard against anemia. Good dietary sources of folic acid include dark green leafy vegetables such as spinach, kale, Swiss chard and collard greens.
Vitamin C
For vegetarian women with anemia, vitamin C will help boost your body's ability to absorb iron, according to the National Institutes of Health, Office of Dietary Supplements. Good dietary sources of vitamin C include citrus fruits such as oranges and grapefruit, red and green peppers, kiwis, broccoli, strawberries and cantaloupe.
References
- "University of Maryland Medical Center"; Anemia; Steven D. Ehrlich, N.M.D.; December 2009
- PubMed Health; Anemia; David Zieve, M.D., M.H.A., et al.; February 2011
- National Institutes of Health; Office of Dietary Supplements; Iron; August 2007
- PubMed Health; Anemia - B12 Deficiency; Yi-Bin Chen, M.D., et al.; January 2010
- National Institutes of Health; Office of Dietary Supplements; Vitamin B-12; June 2011
- PubMed Health; Folate-Deficiency Anemia; Yi-Bin Chen, M.D., et al.; January 2010
