Anemia is a condition that develops when your body does not have enough healthy red blood cells (RBC) or hemoglobin (Hb).
It can be divided into either mild, moderate or severe anemia, based on the blood’s hemoglobin count.
You may refer to the table below for the normal Hb count and the different stages of anemia.
There are many types of anemia and although they may share certain common symptoms, they all differ in their causes and treatments.
In today’s article, we’ll focus more about Iron-deficiency anemia, which is the most common form of anemia. This condition is caused by a lack of the mineral iron in the body.
Why is iron so important you ask?
That is because iron is needed by our body to make hemoglobin, the part of RBC that binds and transports oxygen to every cell in our body.
Without a sufficient supply of iron, the body cannot produce enough hemoglobin for red blood cells. The result is iron-deficiency anemia.
When you suffer from iron-deficiency anemia, the lack of oxygen content in the cells in your body may cause you to experience symptoms such as fatigue, dizziness, weakness, pale skin and fingernails or headache.
Iron-deficiency anemia diet plan
Iron-deficiency anemia is very treatable with dietary changes. The best diet plan for anemia includes iron-rich foods and other vitamins essential to hemoglobin and blood cell production.
It is also best not to skip foods that may help your body absorb iron better.
We can find two types of iron in foods: heme iron and nonheme iron. Heme iron is derived from hemoglobin and it is found in animal foods that originally contained hemoglobin, such as red meat, fish and poultry.
Nonheme iron, on the other hand, is found in plant foods. Your body is able to absorb both iron types, but it absorbs heme iron more readily and easily.
Add these foods to your diet to get more iron and help fight iron deficiency anemia:
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Dark leafy vegetables
Leafy greens, especially dark ones, are among the best sources of non-heme iron. They include:
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Spinach
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Kale
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Collard greens
Spinach provides many health benefits for very few calories. 3.5 ounces (100 grams) of cooked spinach contains 3.6 mg or iron, or 20% of the Reference Daily Intake (RDI).
Spinach is also very rich in vitamin C, which helps to boost iron absorption.
You’ll also be able to reap the goodness of antioxidants if you consume spinach. These antioxidants called carotenoids may reduce the risk of cancer, decrease inflammation and protect your eyes from diseases.
2. Meat and Poultry
Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis.
All meat and poultry contain heme iron. Red meats such as beef and lamb are the best sources of iron.
A 3.5 ounce (100 gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the RDI.
Meat is also rich in protein, zinc, selenium and several B vitamins.
Pro tip: Eating meat or poultry with nonheme iron foods, such as leafy greens, can increase iron absorption.
3. Legumes
Legumes are good sources of iron for vegetarians and meat eaters alike.
Some of the most common types of legumes are:
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Beans (eg. kidney beans, pinto beans, black beans)
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Lentils
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Chickpeas
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Peas
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Soybeans
One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the RDI.
They are also rich in folate, magnesium, and potassium.
Pro tip: To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens or citrus fruits.
4. Broccoli
Broccoli is incredibly nutritious. A cup (156 gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the RDI, making it a fairly good source.
But what’s more fascinating is that the same amount of serving also packs 168% of the RDI for vitamin C, which of course helps your body absorb the iron better.
Apart from also reducing cancer risk, it is also very high in folate and provides 6 grams of fiber, as well as some vitamin K.
5. Liver and Other Organ Meats
Many people refuse to eat organ meats, but they are actually a great source of iron. And the liver is arguably the most popular organ meat.
For example, a 3.5 ounce (100 gram) serving of beef liver contains 6.5 mg of iron or 36% of the RDI.
Some other iron-rich organ meats are kidneys, heart and beef tongue.
Organ meats are also rich in many other nutrients, such as selenium, vitamin A and choline.
6. Shellfish
The iron in shellfish is heme iron, which our body absorbs more easily than the non-heme iron found in plants.
All shellfish is high in iron, but clams, oysters and mussels are particularly good sources.
For instance, a 3.5 ounce (100 gram) serving of clams may contain up to 28 mg of iron, which is 155% of the RDI.
Shellfish is also rich in many other nutrients and may increase “good” HDL cholesterol levels in your blood.
7. Nuts and Seeds
Almost every type of nuts and seeds are good sources of iron and they taste great on their own or topped as yogurt or salad sprinkles. Some nuts and seeds that contain iron are:
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pumpkin seeds
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cashews
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pistachios
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hemp seeds
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pine nuts
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sunflower seeds
8. Dark Chocolate
Dark chocolate is not only delicious, but it is also incredibly nutritious. A small serving (28 gram) of dark chocolate contains 19% of the RDI for iron.
They are also packed with minerals such as copper and magnesium and contains prebiotic fiber, which nourishes the friendly bacteria in your gut.
Pro tip: It’s best to consume dark chocolate with a minimum of 70% cocoa to get the maximum benefits.
In conclusion,
You should know that there are some foods that can help your body absorb iron from iron-rich foods, while there are others that can hinder it.
Caffeine or calcium-rich foods (eg. eggs, cheese, and other dairy products) or drinks can interfere with our body's iron absorption, so avoid drinking coffee or tea or consume calcium-rich foods with meals containing iron-rich foods.
You may need an iron supplement if you have trouble getting enough iron from food sources. Talk to your healthcare provider about the proper dosage first and follow his or her instructions carefully.
Download our Doc2Us app from Google Play Store or Apple Store and chat with a doctor now.
References:
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Marengo, K. (2019). Anemia: Best Diet Plan. [online] Healthline. Available at: https://www.healthline.com/health/best-diet-plan-for-anemia.
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Spritzler, F. (2018). 11 Healthy Foods That Are Very High in Iron. [online] Healthline. Available at: https://www.healthline.com/nutrition/11-healthy-iron-rich-foods.
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WebMD (2019). The Basics of Anemia. [online] .Available at: https://www.webmd.com/a-to-z-guides/understanding-anemia-basics#3.
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Kaufman, C. (2018). Foods to Fight Iron Deficiency. [online] Eatright.org. Available at: https://www.eatright.org/health/wellness/preventing-illness/iron-deficiency.
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WebMD. Top Iron-Rich Foods List. [online]. Available at: https://www.webmd.com/diet/iron-rich-foods#2.
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