Anemia due to iron deficiency is a common disease these days. Here is how you can overcome anemia through diet:
What Is Anemia?
Anemia is a condition which develops when your blood lacks healthy red blood cells or hemoglobin. Hemoglobin is an essential part of red blood cells and it binds oxygen. If you have very few or abnormal red blood cells, or if your hemoglobin is low or abnormal, the cells in your body won't get enough oxygen.
Symptoms of Anemia
The symptoms may vary according to the type of anemia, the severity, the underlying cause, and any underlying health problems, such as menstrual problems, hemorrhaging, ulcers or cancer. Specific symptoms of those problems must be noticed first.The body also has a significant ability to compensate for early anemia. If you have mild anemia developed over a long period of time, you might not notice any symptoms.
Symptoms of Anemia Fatigue
Anemia fatigue occurs because organs lack iron and other essential minerals or aren't getting what they need to function properly.
- Unusually rapid heart beat, particularly with exercise
- Difficulty in concentrating
- Shortness of breath particularly while exercise
- Pale skin
- Leg cramps
There are many types of Anemia. The most common type is of iron deficiency Anemia. Red blood cells contain hemoglobin. Hemoglobin is a protein which is full of iron. Without enough iron, your body won't be able to make the hemoglobin it needs to create sufficient red blood cells to deliver oxygen in bloodstream throughout your body.Lack of vitamin B-12 and folate may also affect body’s ability to produce red blood cells. If your body is not able to process B-12 properly, you may be a victim of pernicious anemia. A diet rich in iron and B vitamins is important if you have anemia. Make sure to visit your doctor to help you prescribe supplements before planning a diet.
Including iron-rich foods to your diet can help to treat anemia. A doctor shall advise about the type of foods to choose from or may suggest other ways to increase iron absorption. The best diet for a person having anemia includes lot of foods rich in iron and some other foods that help your body to absorb iron. A person must be aware of foods that can inhibit iron absorption.
Breakfast: 1) Strawberries with low-fat curd and a handful of sunflower and pumpkin seeds. 2) Iron-packed cereal and a glass of orange juice. Tea and coffee disturb iron absorption, and you should not drink them along with meals.
Lunch: 1) Spinach, salmon, and cream cheese. 2)Iron enriched bread, whole grain wheat (Chapati) Multigrain tortillas, a sandwich with roasted beef (include kidney beans if you're vegetarian) and watercress on iron-enriched bread.
Dinner: 1)Prepare a stew that includes chickpeas, kidney beans, black-eyed peas, tomatoes, garlic, onions, and red peppers, topped with dairy-based cheese and a spoonful of yogurt. 2) Steamed broccoli, lamb chops with boiled potatoes, steamed and curly kale. Foods rich in iron Many foods contain high amount of iron. It is easy to combine all and make nutritious and delicious meals that help to boost the absorption of iron.
Fruits and vegetables
Citrus fruits, Spinach, Broccoli and yellow peppers. However, some leafy greens may contain oxalates, which might inhibit iron absorption. Instead of relying solely on vegetables, one should aim to get iron from other sources.
Nuts and seeds
Sunflower seeds, pumpkin seeds, Pistachios, Almonds, cashews, Pine nuts, hemp seeds
Meat and Fish
Shrimp, Salmon, beef, Tuna, lamb, shell fish, oysters, sardines
Yogurt, raw milk, cheese
Beans and pulses
Chickpeas, kidney beans, soybeans, black-eyed peas, black beans, Lima beans. peas
It is beneficial to eat iron-fortified cereals, bread, rice, orange juice, and pasta.If you have tried changing diet and still the levels of iron remain low, you should visit a doctor or dietician, who may prescribe a supplement.