Anemia is a common deficiency that can have many causes and symptoms. Fortunately, it is easy to prevent and treat Anemia with food. Anemic people often eat less than their non-anemic friends and family members or may be low in iron—the nutrient that is missing from the diet. Eating red meat, certain types of poultry, beans, leafy green vegetables, and fortified foods like cereals are excellent sources of iron. Read on to learn more about the best foods for treating anemia.
What is anemia?
Anemia is a condition in which the body doesn’t have enough red blood cells. In anemia, the body can’t carry enough oxygen to all parts of the body. Symptoms of anemia include fatigue, shortness of breath, headaches, dizziness, and frequent infections.
Anemia can be caused by a lack of iron in the diet (lower levels of iron in the body), inflammation, blood loss, kidney problems, cancer, and medications. Anemia may be mild, moderate, or severe. In mild anemia, the body has less than 75% of the iron it normally has. In moderate anemia, the level is between 75-99%. In severe anemia, the level is less than 35%.
How To Treat Anemia With Food?
Eating foods rich in iron can boost your iron levels and improve your anemia. One cup of cooked red kidney beans contains almost 19mg of iron. Other iron-rich foods include beef liver, spinach, dried seaweed, brown rice, black-eyed peas, and lentils. One of the most iron-rich foods is iron-fortified cereal.
Bean dishes
Legumes such as chickpeas, black beans, pinto beans, and lentils are excellent sources of iron. They are also a good protein source. Since they are high in fiber, be sure to eat them with iron-rich foods like whole-wheat bread or cereal.
Pairing iron-rich foods with fiber allows your body to absorb more iron. Hummus is a high-protein, iron-rich dip that you can enjoy as a snack or meal. You can also add iron-rich diced tomatoes and avocado to improve your nutrition even further.
Beef and Poultry Dishes
Red meat is not a recommended source of dietary iron. However, it is the richest source of heme iron, which is absorbed more easily than non-heme iron. Lean beef, lamb, and pork are good sources of iron and protein. Iron-rich fish such as tuna and salmon are very healthy options for vegetarians and those who avoid red meat. Iron-rich eggs are a good source of protein and dietary iron.
If you eat chicken or turkey, try to choose lean varieties. These are excellent sources of protein and are also low in fat, which makes them an even better choice for vegetarians. Iron-rich foods in these dishes include fresh vegetables, whole-grain bread, and iron-fortified cereals.
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Egg Dishes
Eggs are a great source of protein and fat, two nutrients that can help boost your iron levels. One large hard-boiled egg contains 6mg of iron, making it a rich and healthy source of this nutrient. Adding an egg to a dish can greatly increase the iron content, making it a delicious and affordable addition to your dinner. Egg dishes are also a good source of vitamin B2, also known as riboflavin, which is needed for the metabolism of iron in the body. You can also add a yolk to boost the iron even further.
Nuts and Seeds
These are excellent sources of dietary protein and fat, which can help increase your iron levels. They are also high in fiber, which helps you to feel full and eat less. Try to eat them with other iron-rich foods to optimize their nutritional benefits.
Protein-rich seeds like sesame, sunflower, and pumpkin seeds are also good sources of fat, which can help increase your body’s stores of this important mineral. Other seeds such as chia, flax, and hemp, are also rich in iron.
Beware of roasted nuts that are often salted, as they contain less iron than raw nuts. Instead, opt for raw walnuts, almonds, cashews, and pistachios, which are all rich in iron. For a crunchy snack that is also healthy, try mixing cashews, almonds, and pistachios together.
Fortified Foods
Iron-fortified foods are great sources of this nutrient. Many breakfast kinds of cereal, flour-based foods, multivitamins, and other nutrition bars are fortified with iron. The most common sources are beans and legumes such as those listed above.
You can also buy iron-fortified salt, which has been made with minerals like iron. Using it on your food when cooking or adding salt to your plate helps you to consume more iron. Your body needs iron to produce red blood cells and oxygen-carrying proteins.
To get the most from iron-fortified foods, combine them with other nutrient-rich foods. For example, eat an orange with breakfast, as it is a rich source of vitamin C, which helps your body to better absorb iron.
Summary
Iron is an essential mineral required for oxygen transport in the body. Anemia is a condition where the body does not have enough iron in the body and is an indicator of a deficiency. The best foods to treat anemia are red kidney beans, beef liver, pinto beans, spinach, lentils, iron-fortified cereals, eggs, nuts and seeds, and iron-fortified salt. Iron-rich foods can be easily consumed to treat anemia.