Anaemia happens when the body lacks enough healthy red blood cells. As a result, the blood becomes incapable of carrying an adequate amount of oxygen. Anaemia can be temporary or long term and can range from mild to severe.
Fatigue is one of the most defining symptoms of anaemia. If anaemia is caused due to a chronic disease, it can mask the signs of anaemia making it challenging to detect. Depending on the cause of anaemia, there might or might not be symptoms. If there are, they will be:
A diet plan with iron-rich foods can help control if not cure anaemia completely. Without enough iron, our body cannot make enough haemoglobin. That becomes a big problem because haemoglobin is the substance in red blood cells that carries oxygen from the heart to the body tissues. About 50% of pregnant women, 20% of women, and 3% of men lack enough iron in their bodies.
Also Read: 14 Causes of Fatigue
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Most anaemic patients are advised to take 150 to 200 milligrams of iron every day. Make sure to have these foods to fight anaemia:
Dark leafy greens like spinach are a great source of non-heme iron. Vitamin C from citrus fruits helps the stomach to absorb iron. Swiss chard and Collard greens are good sources of both Vitamin C and iron.
Nuts and seeds are some of the most nutrient-dense foods. One ounce of pistachios can provide 6.1% of the required daily value of iron in a person.
Meat and fish have heme iron. Lean cut white meat like chicken is a great source of heme protein. Three ounces of grilled chicken with sides of broccoli, sauteed spinach, and tomatoes can make for a great iron-rich meal for people suffering from anaemia.
Eggs are known for their proteins, but they also pack a high level of iron. Eggs can be had paired with whole-grain toast, lightly roasted tomatoes, and quinoa for breakfast that will provide a great start to the day.
Lentils are supposed to be a superfood for anaemic patients. Half a cup of lentils has about 3.3 milligrams of iron, which is around 20% of what your body needs throughout the day. Beans and pulses work for both vegetarians and meat-eaters and provide a good amount of iron.
Blackstrap molasses are loaded with iron. They are a total nutritional powerhouse because of calcium, Vitamin B6, selenium, and magnesium. They are perfect for anaemic patients because apart from providing the iron they desperately need, blackstrap molasses also keep them healthy due to the presence of other integral nutrients.
Iron-fortified pasta, cereals, and grains are good options for getting the much-needed iron. However, there are natural options too. They are all rich in iron and can help in shooting up the haemoglobin level in blood.
There are different types of food that are fortified with iron. You can add these to your diet if you are a vegetarian or cannot keep down other sources of iron.
In my opinion, if you’re looking to boost your iron intake, wheat germ might be a great addition to your diet. Just 100g of wheat germ contains approximately 8.34g of iron. Including wheat germ in your meals may help provide the essential quantity of iron your body needs, especially for individuals who are anaemic or have low iron levels.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
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Some types of food interfere with the absorption of iron. As a result, having all that iron-rich food sometimes might prove to be redundant if had with these foods:
Let me give you a tip. To enhance your body’s absorption of iron, it might be beneficial to consume foods high in vitamin C along with iron-rich foods. Vitamin C may be found in citrus fruits, tomatoes, berries, kiwi fruit, melons, green leafy vegetables, and capsicum. By combining vitamin C-rich foods with iron-rich foods, you might maximise the absorption of iron and support your body’s nutritional needs.
Dr. Rajeev Singh, BAMS
Must Read: 5 Foods to Avoid with Anaemia
From my point of view, if you’re looking to increase your iron intake, enjoying a moderate amount of dark chocolate might be a delicious and satisfying way to do so. Dark chocolate with a high cocoa content, such as 90%, maybe a great source of iron. It contains approximately 10.9 mg of iron per 100 grams. Just remember to opt for dark chocolate with a higher cocoa content to maximise its iron content and enjoy its rich flavour.
Dr. Smita barode, B.A.M.S, M.S.
The iron from iron-rich foods is absorbed through the upper part of the small intestine. Dietary iron is of two types: heme iron and non-heme iron. Heme iron is derived from haemoglobin. Our body absorbs iron mostly from heme sources. Heme iron can be found in fish, red meats, and poultry. Non-heme iron is mainly found in plant sources. Meat, seafood, and chicken, however, contain a little bit of both.
Following dosage instructions is essential because an excess of iron can cause iron toxicity. Consult with your doctor, go to a dietician if required and get yourself a proper diet chart. No one food can cure anaemia, but the right diet can help a lot. Follow it well, and anaemia shouldn’t pose to be a problem anymore.
While these anaemia treatment foods are a great way to support your iron intake, relying solely on food can prove dangerous if you have serious issues. Here are a few situations that you need to watch for. These require immediate medical attention at the earliest:
Additionally, you should be especially careful in case you have a family history of anaemia or if you have the following risk factors:
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Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Anaemia is a common blood disorder in which your body does not produce enough red blood cells. Anaemia widely affects children, women, and men at any stage of life. Globally, there are over 1.6 billion people are affected by anaemia. Women and patients with chronic diseases are at a higher risk of developing anaemia.
Anaemia is a condition of lack of red blood cells that carries oxygen to all body tissues and low red blood cell count shows a low level of oxygen in your blood than normal levels. It can be mild to severe.
The severity of anaemia depends on the level of haemoglobin. Haemoglobin is a protein present in red blood cells that transport oxygen from the lungs to the other parts of the body. Haemoglobin formation requires iron, so most of the people who have anaemia have a shortage of iron.
There are various types of anaemia with their cause and treatments. Anaemia can be mild to severe as per the level of haemoglobin, but you can prevent this condition by improving your diet.
Many conditions lead to anaemia, including simple diet deficiency to major underlying causes. Common causes of anaemia are as follows –
It is one of the common forms of anaemia that often affects women than men and is more common during pregnancy. In this anaemia, your body does not have enough iron to carry oxygen through your blood to all parts of your body. Symptoms of iron-deficiency anaemia can be-
In this anaemia, your body cannot produce enough red blood cells because of damaged bone marrow.
This anaemia occurs when your body itself damages your red blood cells.
Because of the deficiency of vitamin B12, pernicious anaemia occurs.
This anaemia occurs when there are fewer numbers of red blood cells.
This is a genetic disorder that affects your red blood cells.
If you have mild anaemia, you may not have many symptoms. The sign and symptoms depend on the cause and level of haemoglobin in the body. Signs and symptoms of anaemia might include:
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Anaemia treatment depends on its underlying cause. There are many treatment options based on the type and severity of anaemia.
Also Read: How to Increase Iron Levels Quickly: Effective Strategies Backed by Research
If you are experiencing any symptoms of anaemia, a physician should be your first visit, but there are things which you can do on your own, mainly improvement in your diet. The best diet plan for anaemia includes food rich in iron and other vitamins. Here we enlisted some essential foods which can help you deal with anaemia –
Green, dark vegetables are the best source of iron. They may include –
Some of them, Swiss chard or collard greens, are also rich in folate and can be useful in folate deficiency anaemia. You can have vitamin C-rich foods such as oranges while eating these green vegetables as vitamin C may increase the absorption of iron.
Many nuts and seeds are nutritiously dense foods that contain a tremendous amount of iron. You can eat them raw or roasted as they have the same amount of iron. You can eat them as a snack or sprinkle them on a salad. Nuts and seeds may include –
Lean meat and chicken breast contain a high amount of iron, almost 22% of your recommended dose. To enhance iron absorption, pair it with vitamin C-rich vegetables such as spinach, tomatoes, and red peppers.
Seafood such as oysters is one of the best ways to supplement your diet if you are anaemic. Most of the fish contain iron, especially shellfishes such as oysters, clams, and crabs. Other types of fishes –
Beans are the most inexpensive and best source of iron for vegetarians. Some iron-rich beans are as follows –
Anaemia can be a mild to severe form of blood disorder but can be preventable. You can avoid developing anaemia by consuming nutritious food. But remember, single food will not cure anaemia; it may require an overall healthy diet like green leafy vegetables, seeds, nuts, seafood, meat, and vitamin C-rich foods.
Read more about: Top 10 Food Sources Rich in Vitamin K
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
