Foods to eat and avoid when you have anemia

According to experts, creating a balanced diet can help alleviate anemia while meeting your daily nutritional needs.

This article lists the best foods to eat and avoid when creating a diet for anemia. It also helps with meal planning and preparation and explains how long it takes to achieve positive results.

Dietimprove anemia

Anemia is a blood disorder in which you have too few red blood cells or too few levels of a protein called hemoglobin. Hemoglobin is an iron-rich protein in red blood cells that “carries” oxygen molecules.

If you don't have enough iron — called iron deficiency — your body can't make enough hemoglobin and red blood cells.

Iron deficiency anemia is the most common form of anemia and is largely influenced by diet.

Iron is an important nutrient that you can only get from food. According to the Dietary Guidelines for Americans 2020-2025, the recommended intake of iron for most adults is 7 to 18 grams per day. The amount you need depends on your gender, age, and pregnancy status.

Some foods are higher in iron and better suited to increasing iron intake. Some types of iron are better absorbed by the intestines and are more effective at making hemoglobin.

Food sources of iron include:

Heme iron

This is the type found in meat, poultry, and fish. It is well absorbed and makes up 95% of the functional iron in the body.

Non-heme iron

This is the type found in plants. Although less well absorbed, it is still an important part of an anaemic diet due to the dangers associated with consuming too much red meat and saturated fats, mainly found in animal products.

To effectively treat anemia, you need to increase your iron intake with a balanced diet that includes animal protein, eggs, fruits, vegetables, nuts, legumes, and whole grains.

Fruits and vegetables

The following list of iron-rich fruits and vegetables includes not only fresh produce but also fruits and juices: beet greens, broccoli, Swiss chard, dandelion greens, dried apricots, dried peaches, figs, green beans, kale, peas, prunes, prune juice, raisins, spinach, strawberries, sweet potatoes, tomatoes, watermelon, nuts and seeds.

Meat, poultry and fish

Experts say the best sources of iron are meat, poultry, and fish. However, you need to stick to the recommended daily intake for these protein sources, especially red meat.

Many experts recommend eating no more than two servings of red meat per week, or a total of 100 grams per week. Replace red meat with poultry and fish.

Sources of meat, poultry and fish rich in iron include: beef, chicken, oysters, beef jerky, eggs, haddock, ham, lamb, liver, liver sausage, mackerel, oysters, pork, sardines, clams, shrimp, tuna, veal.

Foods to avoid when anemic

There are certain foods you should limit or avoid if you have iron deficiency anemia. Chief among these are foods high in milk and tannins.

Dairy products

Milk and dairy products are poor sources of iron. Calcium in milk also interferes with the body's ability to absorb iron. These include: cow's milk, butter, cheese, ice cream, and yogurt.

This does not mean you should avoid dairy products completely. Although there is evidence that high calcium intake moderately reduces iron absorption, occasional consumption of milk or yogurt does not appear to significantly affect hemoglobin levels.

Rich foodtAnnin

Drinks and foods containing tannins can also interfere with iron absorption. Foods high in tannins include: black tea, cocoa and dark chocolate, coffee, and red wine.

Things to note

If you have been diagnosed with iron deficiency anemia, an iron-rich diet is a must. But even if diet can improve your blood iron levels, it can take time, especially if your anemia is severe.

Overall, most dietary interventions are effective in improving mild to moderate iron deficiency anemia. Severe cases may require specialized interventions, including iron supplementation, intravenous iron, or blood transfusion.

By testing your blood iron levels, you and your healthcare provider can make the best decisions about how to treat iron deficiency anemia. You should also be retested regularly to monitor your progress until your blood iron levels return to normal./.