6 superfoods that can fight iron deficiency anemia
Iron deficiency is the cause that mostly leads to anemia. It is characterized by signs and symptoms such as fatigue, paleness, heart palpitations, dull skin and hair, a shortness of breath, restless legs, brittle nails, and swelling of the mouth and tongue. Fortunately, this class of anemia can be cured with iron supplements and a wholesome diet. Prescription iron is only recommended for a brief period, so one should make a serious effort to make permanent changes to their diet to achieve long-term health goals. Here are some iron-rich food items that should be included in the everyday diet of an anemic.
Leafy green vegetables
One of the excellent sources of iron is leafy green vegetables such as collard greens, dandelion greens, kale, spinach, and Swiss chard. Along with these, one should also stock up on food rich in vitamin C including oranges, bell peppers, strawberries, and papayas. This is because vitamin C promotes iron absorption, helping the body intensify its red blood cells’ production.
Most varieties of fish have a good amount of iron, although one should particularly eat fish like salmon, halibut, sardines, haddock, perch, and tuna. Likewise, clams, oysters, and shrimp are also great sources of iron.
Organ meat like the liver might not be the most popular choice among people, but it is remarkably rich in iron. Apart from iron, it also contains high amounts of folate that could be beneficial for people suffering from anemia caused due to vitamin B12 deficiency.
Poultry and meat
All types of poultry and meat house a certain amount of iron. The best meat sources of iron are lamb, red meat, and venison. Comparatively, chicken and poultry have low amounts of iron; however, these are recommended if one only wants to have lean meat. Meat should ideally be coupled with leafy greens to increase the iron content in one’s meals.
Nuts and seeds
Several nuts and seeds are abundant sources of iron, including pumpkin seeds, sunflower seeds, hemp seeds, pistachios, cashews, almonds, and pine nuts. The best part is that these can be incorporated into daily meals such as salads, garnishes, and desserts.
If one is a vegan or vegetarian, they should ensure that they have beans on a daily basis. These are versatile in nature, so one can try a number of recipes to match one’s taste buds. Moreover, beans are inexpensive. Black beans, pinto beans, kidney beans, lima beans, soybeans, black-eyed peas, and soybeans are some wonderful options to embrace in the diet of an anemic.
While consuming iron-rich food, one should preferably not eat them along with food high in calcium content. This is because calcium tends to bind with iron and inhibits the absorption process. Therefore, one should skip having raw milk, yogurt, kefir, cheese, tofu, and broccoli with iron-rich food and iron supplements. Likewise, one should also avoid caffeinated beverages as they interfere with the iron absorption process. Apart from iron, one should munch on food rich in folate and vitamin B to amplify the production of red blood cells.
Tag – anemia