How to Eat to Prevent Anemia
What is anemia and why does it occur? Which foods worsen the condition and which are recommended?
(Photo: shutterstock)If we consider the pace of life in the Western world, it almost seems normal to feel tired, weak, and short of breath. However, these symptoms always indicate an underlying problem. For many people, this problem is anemia.
What is anemia?
Every cell in the body gets energy from oxygen. In a healthy person, the cells receive enough oxygen, thanks to hemoglobin that carries oxygen in the bloodstream. When there is not enough oxygen in the body, the brain, muscles, and all other organs and tissues start to function more slowly. An anemic person feels weak, tired, and may also experience headaches, difficulty concentrating and functioning in the nervous system, cold extremities, and paleness.
Our body needs iron to produce sufficient hemoglobin. The deficiency mainly results from a poor diet, especially one consisting of processed and fast foods, as well as poor digestion and absorption - particularly low stomach acidity.
The main diagnosis of anemia is via testing hemoglobin levels in the blood (HGB) and iron stores (Iron).
Dietary changes are very important for anyone suffering from anemia. Plan meals to include plenty of iron. Although I do not usually encourage consuming animal products, in the case of anemia, the best source is liver, and it is recommended to pair it with leafy vegetables like lettuce, celery, and baby greens, among others. Dried fruits, pumpkin seeds, green peas, cashew nuts, and eggs are also recommended for anemia.
Molasses is rich in iron - you can find molasses in health stores. It is advisable to buy molasses without added sulfur, and eat a tablespoon every day.
Vitamin C helps the body absorb and retain iron. When eating iron-rich foods, combine them with foods that contain vitamin C to enhance absorption, such as red or orange peppers, apples, citrus fruits, or peaches.
What should not be eaten?
Foods rich in oxalic acid - this substance reduces the body's ability to absorb iron. These foods include spinach, tomatoes, chocolate, and cola. Dairy products, coffee, and black tea also block the ability to absorb iron.
Many people become anemic as a result of adopting trendy diets. Do not starve yourself, but limit fats and sugars, and eat nutritionally valuable foods such as fruits, vegetables, and whole grains.
