10 Foods To Fight Anemia

In addition to eating iron-rich foods, you should include vitamin C in your diet to fight anemia as it aids in iron absorption.

Anemia is a food-related health condition. In many cases, it is caused by poor dietary intake. Just as a poor diet can promote its manifestation, you can also use your diet to fight anemia.

In this article, we will share some details about anemia and some guidelines to help you fight it.

What is anemia?

Anemia is a condition characterized by a decrease in the size or quantity of red blood cells. It can also be characterized by a low hemoglobin level.

In general, anemia manifests itself as a result of a poor diet that does not contain micronutrients such as iron, folic acid and vitamin B12.

Types of Anemia

The most common type of anemia is related to a lack of iron. It can manifest if you don’t eat foods rich in this mineral, but it can also be caused by poor bowel function that prevents the absorption of these nutrients.

It can also be caused by excessive blood loss due to bleeding, surgery, or menstruation. An iron deficiency then prevents the normal reproduction of red blood cells.

As a result, our body generates fewer red blood cells than we need. In addition, the few your body produces are usually very small and with very low hemoglobin levels.

In addition, anemia can be caused by a deficiency of folic acid or vitamin B12. In the first case, it is characterized by the organic generation of red blood cells that are large but very fragile.

Symptoms

These are the main symptoms of a person with anemia, which include:

Fatigue
Constant and intense feeling of cold
palpitations
Headache

In general, the most noticeable sign is pallor, but a noticeable loss of strength and weakened mood are also evident.

Diet to fight anemia

Anemia is caused by a lack or complete lack of certain micronutrients. Eating foods with these vitamins and minerals can therefore help you recover.

The first thing you need to know is the daily amounts your body needs. A healthy person, except in exceptional cases such as pregnancy, usually needs the following daily amounts:

Iron: 8 mg for men and 18 mg for women
Folic acid: about 400 mcg
Vitamin B12: 2.4 mcg

Here are some of the most beneficial foods that can help reduce and combat the risk of anemia:

1. Alfalfa Germs

Alfalfa sprouts can provide up to 1 mg of iron per 100 grams (3.52 oz). In addition, they also contain vitamin C, which you can use to fight anemia, because this vitamin helps to improve iron absorption.

2. Oats

For every 100 grams (3.52 oz) of oats you eat, you give your body about 5 mg of iron. So a cup of oats can provide about 50% of the daily iron requirement.

3. Red Meat to Fight Anemia

Red meat also contains iron. For every 100 grams (3.52 oz) of meat, you get 3 mg of iron. However, make sure that the meat you eat does not contain a lot of fat.

4. Dried figs

Another food that can help you fight anemia is dried figs, which contain 4.2 mg of iron per 100 grams (3.52 oz). Fresh figs also contain iron, but to a lesser extent: 0.6 mg per 100 grams (3.52 oz).

5. Kiwi

Kiwi is high in vitamin C: about 98 mg per 100 grams (3.52 oz). Although it does not contain iron, it does provide vitamin C, which makes the body better absorb the mineral from other sources.

6. Lentils To Fight Anemia

Lentils contain 3.3 mg of iron per 100 grams (3.52 oz). In addition, they contain important nutrients such as folic acid and copper.

7. Brewer’s Yeast

Brewer’s yeast contains a wide variety and amount of minerals, trace elements and proteins. It also contains all the B vitamins.

8. Miso

Miso is a seasoning made from soy, cereal and sea salt. All forms of miso contain iron, but the most beneficial is hatcho, as it contains a total of 7.1 mg per 100 grams (3.52 oz).

9. Pistachios To Fight Anemia

Pistachios can help fight anemia as they contain 3.9 mg of iron per 100 grams (3.52 oz). They also contain about 1.2 mg of copper per 100 grams (3.52 oz), which is another mineral whose deficiency can cause anemia. Thus, the combination of both nutrients can help to fight anemia.

10. Beets To Fight Anemia

Beets contain 0.80 mg of iron per 100 grams (3.52 oz). They also contain vitamin C and folic acid. All of these nutrients combined form a barrier that can protect you from anemia. In any case, don’t forget to consult a professional who can help you during your recovery process.

The specialist will then tell you which foods you should eat according to your needs. Remember that you have to follow a diet to fight anemia in a controlled way.