Anaemia, a disorder characterised by an inadequate number of healthy red blood cells in the body, can cause lightheadedness, exhaustion, and dyspnoea. It frequently results from a lack of iron, vitamin B12, or folic acid, all of which are necessary for the synthesis of red blood cells. A nutrient-rich diet that increases iron and other essential elements is one of the best strategies to treat anaemia.
Six Foods That Help improve Anaemia and Support Overall Health:
1. Leafy Greens
Dark leafy greens are high in non-heme iron, which is derived from plants, and include spinach, kale and Swiss chard. Even while heme iron (found in animal products) is more easily absorbed than non-heme iron, eating these greens with foods high in vitamin C, like citrus fruits or tomatoes, improves absorption. Particularly spinach is a great source of folate, another nutrient needed for the production of healthy red blood cells.
2. Red Meat
Heme iron, which is easier for the body to absorb than non-heme iron, is found in red meat, among other foods. For those with iron-deficiency anaemia, moderate quantities of red meat on a regular basis can help increase haemoglobin levels and restore iron stores. Particularly liver is a great source of iron and vitamin B12, which makes it a great food for anaemia sufferers. Several times a week, include lean liver or red meat in your diet to assist successfully alleviate the symptoms of anaemia.
3. Poultry and Fish
Fish, poultry, and turkey are also great sources of heme iron, albeit they contain less of it than red meat. When combined with iron-rich plant foods, poultry is especially advantageous since it can improve the body’s absorption of non-heme iron. Vitamin B12 and iron are two benefits of eating oily fish, such salmon and tuna. Together, these nutrients aid in the body’s ability to produce red blood cells and carry oxygen. For plant-based iron-rich meals like lentils, vegetarians and vegans can replicate some of the advantages of animal products by consuming them alongside foods high in vitamin C.
4. Legumes
Legumes are a great plant-based source of iron and folate. This includes lentils, chickpeas, beans, and peas. For those who may not eat animal products, such as vegetarians and vegans, they are very beneficial. For example, a cup of cooked lentils has more than 6 mg of iron, which is about one-third of what adults should consume each day.
5. Nuts and Seeds
Non-heme iron is abundant in nuts and seeds, particularly in almonds, pumpkin, and sunflower seeds. With almost 2 mg of iron per handful, pumpkin seeds are a handy and wholesome snack for anyone trying to increase their iron consumption. Additionally rich in iron and magnesium, which are essential for the health of red blood cells, are almonds. It’s crucial to remember that foods high in calcium, such dairy products, might obstruct the absorption of iron, thus it’s advisable to eat nuts and seeds apart from meals high in calcium.
6. Fortified Cereals and Grains
Iron, folic acid, and vitamin B12 are among the vital nutrients that are added to a lot of morning cereals and grains. This makes them a simple and efficient approach to boost your consumption of these essential nutrients, particularly for those who suffer from anaemia brought on by folic acid or B12 deficiency. In addition, whole grains such as brown rice, quinoa, and amaranth provide modest levels of iron and other minerals that aid in the development of red blood cells. You can fulfil your daily iron and other vitamin requirements by include whole grains or fortified cereals in your diet.
