Anemia is the most common blood disorder, And occurs when the body does not produce enough red blood cells (and therefore insufficient hemoglobin levels) to carry oxygen to muscles and other vital tissues and organs. Women are more likely than men to have anemia, although the reason why it occurs is still unknown.
The most common causes of anemia are lto iron deficiency, vitamin B12 deficiency, And folic acid deficiency. There are other reasons, such as breastfeeding, aging, hereditary disorders, etc. Without a doubt, the most common deficiency is iron in the diet, which is called iron deficiency anemia.
Symptoms of anemia
As for symptoms of anemiaThese are:
- Sensitivity to cold.
- Difficulty in breathing.
- Swelling of the arms and legs.
- Increased sweating.
- Blood in the stool.
The best foods for anemia
Diet can be beneficial in preventing and combating certain types of anemia. For this, you will find below a list of foods that help overcome anemia:
Mushrooms are a delicious food that can be eaten in soup or as an accompaniment to a dish. These mushrooms have high amount of riboflavin, niacin, iron and beta-glucans, Substances that strengthen the immune system. Depending on the type of mushroom eaten, it can provide up to 8 mg of iron.
Oysters are known to be an aphrodisiac food; But, they are also rich in iron. In fact, Pacific oysters have some of the highest levels of iron, with 7.2 mg of the mineral per 100 grams. In fact, most seafood (for example, clams, scallops, or mussels) are great sources of iron.
Seafood isn’t the only seafood that helps fight anemia, as some do. fatty fish such as salmon, tuna, mackerel or anchovies are also rich in iron. The combination of seafood and fish can help prevent anemia.
4. Raisin plums
Prunes are an excellent source of iron, as are, for example, dried peaches. Per 100 grams, they contain 6 mg of this mineral. Be delicious food, it is easy to add them to the daily diet. In fact, they’re the perfect food to go with breakfast cereals, although it’s important to take them in moderation, in small amounts.
Oats are another delicious and nutritious breakfast food. Oats are rich in iron; But, contains a compound called phytic acidThis can inhibit the absorption of iron, so it should be considered as a secondary source to combat anemia. However, oats also contain B vitamins, including B12, which are important in this regard.
Tomatoes contain two important compounds for fighting anemia: vitamin C and lycopene. Vitamin C helps the body absorb iron more easily, and lycopene is good for keeping the body in good condition and preventing unnecessary wear and tear. These vegetables are rich in beta-carotene and vitamin E, which are essential for healthy skin and hair. Adding a tomato or two to your daily diet helps the body absorb more iron.
Eggs are one of the highest protein foods, but also they are full of vitamins and antioxidants that help your body fight anemia. One or two teaspoons of iron. Although they get a bad rap for being associated with high cholesterol, they are very nutritious and healthy foods that are essential in any diet.
Molasses is also a great source of iron, as is a tablespoon of this food. contains 3.2 mg of this mineral. You can add molasses to a wide variety of products, as many people enjoy the cooked combination of this food with oatmeal, on ice cream, or even for flavoring meat.
Nuts are another great source of iron and at the same time have a great flavor. Although all nuts are high in iron, walnuts and pistachios are the best source of iron at 15 mg per 100 grams of nuts. Of course consume them in moderation, Since they are high in calories.
10. Dark chocolate
Chocolate lovers are in luck, as the darker version is great for fighting anemia. One ounce of black gold contains 5 mg of iron. One cup of cocoa powder contains 11.9 mg of iron and one bar of plain milk chocolate contains 1.1 grams of iron.
There is a lot of talk about spinach due to its high iron content, however they contain oxalic acidThis reduces the absorption of this mineral, which is why broccoli is better, which also contains other micronutrients such as vitamin C. Broccoli is one of the healthiest foods out there.
Nothing is sweeter to anemia than honey, a very nutritious and delicious food. Honey is good for the whole body and provides a lot of iron. 100 grams of honey contains about 0.42 grams of iron. It also includes magnesium and copper, which they help to increase the level of hemoglobin in the blood.
13. Peanut butter
Peanut butter is a fantastic source of iron and is easily absorbed by the body. It can be taken in several ways, but to promote the anti-anemia effect, it can be consumed with wholegrain bread. Two tablespoons of peanut butter contain 0.6 mg of iron. Of course, be careful and choose only those that do not have artificial additions.
14. Full pan
As mentioned in the previous point, peanut butter with a slice of wholemeal bread is great for fighting anemia, and that is, a single slice of wholemeal bread provides 6 percent of your daily iron requirement. Specifically, it is an excellent source of non-heme iron, which helps the body to fight effectively against the deficiency of this mineral.
Apples are not known to be a natural food high in iron; however, scientific studies have shown that the vitamin C in apples and other fruits promotes the body’s use of iron.
Beetroot is known to be very effective in fighting anemia. This vegetable contains a large amount of iron which helps repair and reactivate red blood cells in the body and therefore promotes oxygen administration to all parts of his body.