Anemia is a condition where the body lacks enough red blood cells. Anemia often arises when someone losses too much blood or when the body loses the ability to replace damaged red blood cells adequately.
There are different types of anemia, and the most common one is iron deficiency anemia. Iron is a major component of hemoglobin; the substance that circulates oxygen-rich blood around the body.The common symptoms of anemia are the inability to concentrate and constant fatigue, which can be especially problematic if you are a student. Here assignment help online can come to the rescue.
Anemia Diet Plan
Dietary change is one of the treatment plans for anemia. Vitamins and iron-rich foods are essential to red blood cells production and hemoglobin. Two types of iron are present in foods: nonheme and heme iron. Nonheme iron is present in plant foods and iron-fortified foods. Heme iron is present in seafood, meat and poultry. Most of anemia treatments require 150 to 200 milligrams of iron daily.
Combat iron deficiency anemia by getting more iron from these foods:
Leafy greens are one of the best sources of nonheme iron. Leafy greens like dandelion greens, collard greens, kale, spinach, swiss chard and so on. Always eat food with vitamin C alongside leafy greens because vitamin C assists your stomach in absorbing iron.
Meat and poultry
All meats and poultry are good sources of heme iron. Lamb, venison, and red meat are the best sources. Poultry and chicken contain lower amounts.
Organ meats are rich in iron. The liver is the most common organ meat. It has a high amount of iron and folate. Other iron-rich organ meats include kidney, heart and beef tongue.
Some seafood contains heme iron. Shellfish such as shrimp, oysters, and clams are good sources. Almost all fishes contain iron. Some iron-rich fishes are fresh salmon, fresh perch, canned or fresh tuna, sardines canned in oil, fresh halibut, and fresh haddock. Make sure you don’t eat calcium-rich foods at the same time as iron-rich ones because the presence of calcium reduces the absorption of iron in the body. Some examples of iron-rich foods are cheese, yoghurt, raw milk, kefir, and broccoli.
Include foods that are fortified with iron into your diet. This practice is ideal for vegetarians. Some fortified foods are fortified pasta, fortified white rice, fortified orange juice, and so on.
Vegetarians and meat-eaters can obtain iron from beans. Some iron-rich beans are black beans, lima beans, soybeans, pinto beans, peas, kidney beans, black-eyed peas, and chickpeas.
Nuts and seeds
Many nuts and seeds contain iron. Some nuts and seeds that have iron are cashews, pine nuts, pistachios, pumpkin seeds. Almonds also contain iron, but they contain calcium as well, so your body can’t absorb much iron due to the presence of calcium.
Diets rich in nuts, seed, seafood, leafy greens, beans and meat will help you obtain the iron which you need to combat anemia. Refer to this article from time to time as you follow a diet plan for anemia. Also, make sure you take vitamin C with every food to increase iron absorption in your body.