Anemia can be due to a lack of iron, vitamin B12, or folic acid. Make sure to add these foods to your regular diet. 10 foods to fight anemia.
Paleness, fatigue, cold, palpitations or headaches are some of the symptoms of anemia. Normally, the cause must be sought in a deficiency of some nutrients, specifically iron, folic acid or vitamin B12.
Iron deficiency anemia is the most common and can be due to an incorrect diet in which there is a lack of foods rich in iron or in nutrients that facilitate its assimilation. It can also be caused by intestinal malabsorption or excessive blood loss.
The recommended daily amounts depend on age and gender. Except in pregnancy, about 15 mg of iron, 180 to 200 mcg of folic acid, and 2 mcg of B12 are required.
THE 10 MOST EFFECTIVE FOODS TO FIGHT ANEMIA
A diet rich in these nutrients will help you prevent and fight anemia. Take note, these are some of the best foods with antianemic action.
Alfalfa germinada
The sprouts of alfalfa seeds contain about 1 mg of iron per 100 g. They also contain 8.20 mg of vitamin C, which favors the absorption of non-heme iron of plant origin.
You can easily germinate the seeds at home.
Oatmeal
About 100 g of oats provide 4.7 mg of iron, which exceeds meat, which is around 3 mg.
One cup provides 60% of the daily needs of this mineral.
Dried figs
In dried figs, most of the nutrients are even more concentrated than in fresh figs: 100 g provide 2.23 mg of iron, compared to 0.37 mg in fresh figs.
With only five pieces, 10% of the daily needs are covered.
Kiwi
Thanks to its high content of vitamin C (about 98 mg per 100 g), kiwi significantly improves the absorption of iron that other foods provide.
Lentils
Lentils are a very good source of iron (9 mg / 100 g), although being non-heme (vegetable), the best way to take advantage of their iron is to consume them with foods rich in vitamin C.
They also provide large amounts of nutrients that promote the formation of red blood cells, such as folates (215 mcg / 50 g) and copper (0.425 mg / 50 g).
Beer yeast
Brewer’s yeast acts as a natural multivitamin, as it contains a large amount of minerals and trace elements, high biological quality proteins and all the B vitamins. It can be found enriched with vitamin B12.
Miso
The various varieties of miso that exist are rich in iron. The hatcho miso is the most suitable variety if you have anemia (7.1 mg of iron / 100g).
Pistachios
Pistachio is a good source of iron (6.78 mg / 100 g) and copper (1.2 mg / 100 g), two minerals that when combined have an antianemic effect superior to that of a pharmaceutical preparation of iron alone.
Red beet
In beets, the high content of iron (1.80 mg / 100 g), vitamin C (30 mg / 100 g) and folates (109 mcg / 100g) provide a great antianemic action.
It stimulates hematopoiesis, that is, the production of blood cells in the bone marrow.
Chlorella seaweed
It is the only plant source of physiologically active B12: 0.6 g of chlorella or 3 0.2 g tablets provide 4 mcg of B12, the daily maintenance dose. If there is anemia, the intake should be tripled.
THE CAUSES OF ANEMIA
We have already seen that anemia due to lack of iron is the most common and that it can be due to a diet low in this mineral, intestinal malabsorption or excessive blood loss. The loss of blood may be due to bleeding, heavy menstruation, a consequence of surgery or the presence of tumors. The body makes fewer and smaller red blood cells, with less hemoglobin, the protein that carries and releases oxygen to cells.
Anemia can also be caused by a lack of folic acid or vitamin B12, which produces large and fragile red blood cells. Vitamin B12 is frequently due to malabsorption due to a deficiency of intrinsic factor (a gastric protein), while folic acid is more common when demands increase.
Both iron and folic acid can be obtained from plant foods. However, vitamin B12 must be supplemented if you follow a vegan diet.
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