Diet to improve anemia

by Georgia Ede
Published: Last Updated on

 Anemia is caused by a decrease in red blood cells or red blood cells. It can occur from two causes:  lack of iron or lack of folic acid .

The first can be caused by the non-absorption of iron in the digestive tract, by chronic bleeding or by the absence of this mineral in the diet, which is usually the most common cause. You should know that a lack of vitamin C causes problems in the absorption of iron, making it less. So it is important that if you are prone to low iron, you combine a good diet with an extra supply of vitamin C that will help you absorb iron correctly.

Anemia due to a lack of folic acid can be caused by a diet deficient in folic acid, or by drinking too much alcohol. The deficiency of this vitamin is usually seen in certain diseases of the lower digestive tract, such as celiac disease, or in people with cancer. Folic acid is a B group vitamin, specifically B12, and is essential for the production of red blood cells.

Causes of anemia

Both one and the other, both deficiencies can be due to different reasons that you should know.

  • In the first place, it may be because you lose more red blood cells than your body is capable of replacing.
  • Another cause is that your body does not absorb iron correctly.
  • The absorption of iron is correct by the body but we are not providing enough food and recommended daily amount in the diet.
  • There are times when the body needs more iron than usual, such as during pregnancy or breastfeeding.
  • For bleeding problems, or heavy menstruation, ulcers, etc.

What can I do if I suffer from anemia?

Fortunately,  these deficiencies can be corrected through  vitamin supplements  and / or through dietary treatments for anemia, based on the incorporation of foods in the diet that are beneficial to combat said deficiency.

The diet is very important in this type of deficiency, both in vitamins and minerals since if we provide the body with the necessary nutrients and make it easy for them to absorb them, everything will go smoothly and generally we will not need to supplement the diet with food supplements since we can naturally offer our body the necessary foods that provide it with the nutrients it needs.

Here you can find the best plant-based proteins , which are an important source of iron, as is the case with legumes.

List of foods that contain folic acid and iron:

  • Dairy products are a great source of  folic acid  as well as pumpkin, asparagus, avocado, cauliflower, watercress, corn, parsley, cassava, coriander, broad beans, banana, orange, strawberries, lentils, black or pinto beans, peas, beef or pork or chicken liver, beef or pork kidneys, chicken gizzards, wheat cereals, and oats. Folic acid is also found in a synthetic form in multivitamins, enriched breakfast cereals, enriched grains, among others …
  • The  iron  that we ingest through our diet can be of animal or vegetable origin. The diet to combat anemia includes the following foods: liver (from any animal), beef, pork and turkey; almonds, raisins, walnuts and hazelnuts, spinach, chard, broccoli, artichoke, lettuce and cabbages in general. Cereals like; wheat, oats and rice , lentils, olives, plums, dates, apricots, as well as squid, mussels, clams, prawns, prawns, crayfish, lobster, oysters and snails …

Helpful tips

  • You should not drink teas or coffee immediately after eating , as they inhibit the absorption of iron. You can have a glass of orange, tangerine, grapefruit or lemon juice, since its high content of  vitamin C helps promote iron absorption .
  • If you take an iron supplement, it  is important to take it between meals or on an empty stomach,  since absorption increases when the stomach is empty. If you like it, it is preferable that you accompany them with orange juice.
  • You should not abuse calcium,  as it interferes with the absorption of iron.
  • You must combine in the same dish; meat or fish, and a plant-based food high in iron. Dress with parsley and squeezed lemon, this will help a better absorption of iron.
  • Preferably, take  acidic fruits  (tangerine, orange, kiwi, strawberry …) or freshly squeezed juice.
  • Reduce  your  consumption of tea, coffee, wine, and vinegar .
  • Do not abuse whole wheat bread, bran and fiber.
  • Separate  the  milk intake  from the main foods  rich in iron as it counteracts the absorption .

* Remember that if you suffer from this disease, you must first consult with your doctor, before making any diet or carrying out any modification in your diet or regular medication.

Menu for anemia

MONDAY
Breakfast
Light infusion with milk (enriched in iron), toast of white bread with spreadable cheese and cooked ham.
Midmorning
A natural orange juice, or a piece of fruit.
Meal
Roast chicken with steamed vegetables (it is allowed to flavor it with spices).
Mid afternoon
Yogurt (fortified with iron) with cereals. An orange.
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Grilled fish and vegetable soup.
TUESDAY
Breakfast
A cup of cereals with a cup of whole milk, a slice of whole wheat bread smeared with margarine.
Midmorning
A natural orange juice, or a piece of fruit.
Meal
1 serving of oven-roasted or steamed fish with boiled vegetables.
Mid afternoon
Bread with serrano ham or salmon and orange juice.
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Mixed salad with seafood, garnished with lemon juice.
WEDNESDAY
Breakfast
A cup of cereals with a cup of whole milk, a slice of whole wheat bread smeared with margarine.
Midmorning
A natural orange juice, or a piece of fruit.
Meal
Grilled salad and breast and chicken livers.
Mid afternoon
An Apple; 30 grams of cheddar cheese.
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Hake in green sauce garnished with steamed vegetables.
THURSDAY
Breakfast
Light infusion with milk (enriched in iron), toast of white bread with spreadable cheese and cooked ham.
Midmorning
A natural orange juice, or a piece of fruit.
Meal
A serving of grilled beef and sautéed peas.
Mid afternoon
An Apple; 30 grams of cheddar cheese.
price
Aubergines stuffed with vegetables and minced meat.
FRIDAY
Breakfast
A cup of cereals with a cup of whole milk, a slice of whole wheat bread smeared with margarine.
Midmorning
A natural orange juice, or a piece of fruit.
Meal
Beef stewed in a stew without potatoes.
Mid afternoon
Bread with serrano ham or salmon and orange juice.
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Hearty green leafy salad (watercress, radicheta, arugula, endives, lettuce, etc.) and fish fillet with tomato sauce and cheese, for dessert a fruit with yogurt.
SATURDAY
Breakfast
Light infusion with milk (enriched in iron), toast of white bread with spreadable cheese and cooked ham.
Midmorning
A natural orange juice, or a piece of fruit.
Meal
A bowl of lentils with rack of lamb and orange with raisins and walnuts with a drizzle of honey for dessert.
Mid afternoon
An Apple; 30 grams of cheddar cheese.
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A serving of chicken casserole with vegetables.
SUNDAY
Breakfast
Light infusion with milk (enriched in iron), toast of white bread with spreadable cheese and cooked ham.
Midmorning
A natural orange juice, or a piece of fruit.
Meal
Arroz a banda (with seafood) and a yogurt with chopped sour fruits.
Mid afternoon
Yogurt (fortified with iron) with cereals. An orange.
price
100 grams of beef liver; ½ cup green beans; 1 potato with margarine and an apple for dessert.

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