Combat Anemia with Iron Rich Foods: Anemia is one the most common blood disorders. In order for a person to be diagnosed with anemia, he or she must have either a low red blood cell count or a low hemoglobin count, hemoglobin being a protein in red blood cells responsible for transporting oxygen to muscles. Generally, women are said to be more prone to developing anemia than men due to vitamin and mineral deficiencies and blood loss occurring as a result of pregnancy, nursing their children and childbirth.
However, poor diet, genetic predispositions as well as several medical conditions creating a tendency for blood loss such as ulcers, Crohn’s disease, hypothyroidism, cancer and old age represent risk factors for anemia that affect both genders equally. The question is: how can we combat anemia? The answer is through diet and good eating. Including both iron-rich foods into our diet, as well as vitamin C-rich foods to help increase iron absorption are crucial for managing anemia.
A main risk factor for anemia is, as mentioned above, blood loss. You don’t need to lose great amounts of blood at once to develop anemia. Brushing your teeth too hard, to the point your gums bleed can contribute to the condition if you accidentally hurt your gums every day. Small cuts and scratches, bleeding hemorrhoids, canker sores, nosebleeds and other forms of imperceptible blood loss can slowly increase overall blood loss and make you susceptible to developing anemia. Other times, anemia is caused by a lack of iron in your diet or digestive problems that make iron absorption difficult.
Here are the main causes that trigger anemia:
1) Iron deficiency. Iron is a crucial component of hemoglobin and supports normal hormonal processes responsible for red blood cell production.
2) Vitamin B12 deficiency. Vitamin B12 is important for the formation of red blood cells.
3) Folic acid (vitamin B9) deficiency. Folate plays a part in red blood cell formation.
4) Nursing children and donating blood both affect iron reserves.
5) Losing blood regularly as a result of bleeding gums, cuts, injuries, stomach ulcer, hemorrhoids, childbirth and so on.
6) Smoking. Smoke constricts blood vessels.
7) Old age which brings with it growing nutritional demands.
8) Parasitic worm infestations.
9) Hereditary diseases. Example: sickle cell anemia, a genetically predisposed blood disease in which red blood cells have a crescent form or a sickle shape. Not only are these cells more likely to get stuck in blood vessels, but they are also unable to properly oxygenate blood.
10) Abusing ibuprofen, aspirin and other non-steroidal anti-inflammatory drugs.
11) Undergoing gastrointestinal surgery.
Telling signs and symptoms of anemia include:
1) Lethargy. Anemic people lack energy altogether. As a result, they don’t feel like doing anything and would rather sleep all day long. In medical terms, this is characterized as failure to respond to normal psychological stimuli which, in a healthy individual, would create motivation for various physical and intellectual activities.
2) Physical and mental fatigue. Anemic individual not only lack spirit and energy, but they also feel tired constantly.
3) Shortness of breath. Taking deep breaths when eating, for example, or feeling like you lack air (breathlessness) are signs of anemia, although they can easily be attributed to more serious conditions such as congestive heart failure.
4) Palpitations. Another telling sign of anemia is feeling your heart or pulse racing.
5) Sensitivity to cold. A heightened sensitivity to low temperatures (cold intolerance) is often a strong indicator of anemia, but also of hypothyroidism.
6) Pallor. Anemic individuals tend to have pale skin, which is visible irrespective of skin pigment.
The best treatment for anemia is often a good dietary regimen. Here is a list of foods that should help keep anemia under control and even improve your overall health:
1) Meat. Although this may go against your moral standards if you are leading a vegan or vegetarian lifestyle, know that meat is a good food to combat anemia. Red meat in particular is a rich source of highly bioavailable iron, a crucial component of hemoglobin. The iron in red meat is called heme or haem iron and boasts a high bioavailability, meaning it is absorbed in a higher percentage than non-heme iron from vegetable sources.
2) Spinach is a great source of non-heme iron, a form of the mineral found in vegetables sources alone. A plate of cooked spinach (130 g) has about 3.2 mg of iron, which is 40% of the RDA for a healthy adult of average build.
3) Peanut butter. Two tablespoons of peanut butter are said to provide around 0.6 mg of iron. If you are anemic, it will do you good to enjoy a few tablespoons now and then, provided you are not allergic to peanuts.
4) Vitamin C-rich fruits. Vitamin C greatly increases iron absorption in the intestines so eating more sweet-sour fruits or taking vitamin C supplements will generate a huge improvement in your condition.
5) Quail eggs are a good source of antioxidant vitamins and minerals, especially folate, vitamin B12 and iron, three important nutrients for anemia-sufferers (see benefits of quail eggs).
6) Pomegranate. Being one of the best food sources of vitamin C and iron, pomegranate is a trusted ally in the fight against anemia.
7) Nuts and seeds. Sunflower seeds, pumpkin seeds (110%), walnuts, almonds and most nuts and seeds contain excellent amounts of iron. However, make sure you do not have any nut allergies before consuming some of these foods.
8) Lentils are also great for combating anemia.
9) Beans are rich in protein an iron, thus contributing to an overall good health.
10) Raisins are highly indicated for anyone suffering from anemia due to their good iron content.
Overall, anemia is a manageable condition, provided you give up bad lifestyle habits such as smoking and drinking alcohol and make some serious dietary changes. Include beans, nuts, seeds as well as vitamin-C rich foods such as kiwi, papaya or bell peppers in your diet. Don’t forget that iron, vitamin C, folate and vitamin B12 are your most trusted allies when it comes to treating anemia through diet.