Anemia: What should you eat for iron deficiency anemia? -

What is anemia (iron deficient type)?

Iron deficiency anemia is a type of anemia where you do not have enough iron in your body. It is one of the more common types of anemia, and if it is severe, you may experience symptoms such as:

– fatigue

– weakness

– dizziness

– pale skin

– cravings to eat items that aren’t food like dirt and ice.

Typically, iron deficiency anemia is simple to treat with guidance from your doctor in form of IV or oral supplementation.

Why is it important to correct anemia?

Leaving iron deficiency anemia untreated can lead to heart problems since your heart will have to work harder to pump oxygen-rich blood throughout your body. A heart that works harder than it has to can lead to arrythmias, enlarged heart, heart murmur, and even heart failure.

Not treating or correcting anemia can lead to an increased risk for infections, and if you’re pregnant, complications such as preterm delivery and low birth weight. Children who are iron deficient may experience growth problems and delayed development.

What should I eat for anemia?

The good news is that iron deficiency anemia is pretty simple to treat and correct (unless you have internal bleeding, then please go to a doctor)!

Eating foods rich in iron is the most common way to correct and prevent future iron deficiency. Foods high in iron include:

– red meat

– portk

– poultry

– seafood

– eggs

Meat sources of iron are going to be the the best source as the iron in meat is more biologically available in the human body, which means it is better absorbed (heme iron).

There are also vegetarian options for iron too. Try foods like:

– beans

– lentils

– spinach & other dark leafy greens

– nuts & seeds

– dried fruit like raisons & apricots

– fortified cereals & enriched bread (read the nutrition label on the packaging to check for iron content)

The type of iron found from plants in non-heme iron and it is not as easily absorbed by the human body. Substance found naturally in plant foods also can inhibit iron absorption, which is why not as much can be used by the body. These substances are: phytic acid, tannins, and large amounts of calcium (usually from supplements).

Is there anything I shouldn't eat for anemia?

I mentioned earlier about some of the substances in plant based foods that can block the absorption of iron in your body. But not to fear! These substances are naturally found in all plant foods. And we know that eating many plant foods is very good for us, so there is no need to be fearful of the substances that can block the absorption of iron. Here are some tips to help increase the absorption of iron from heme and non-heme sources:

– have vitamin C rich foods with your iron rich foods

– avoid calcium when you eat iron rich foods (have your yoghurt at a different time of the day, or separate from your iron supplements)

Vitamin C greatly helps iron be absorbed in your body, and is found in many brightly coloured fruits and vegetables, such as:

– bell peppers (especially red)

– oranges

– grapefruit

– strawberries

– kiwi

– tomatoes

– dark leafy greens

You can see that some of these foods, like the dark leafy greens, also have non-heme iron in them, so you get 2 benefits in one food! Plant based foods are high in fibre (which can help lower cholesterol and keep you “regular”), and high in vitamins and minerals that our bodies need to carry out everyday necessary enzymatic reactions that protect us from many illnesses.

How much iron should I eat per day?

An adult women needs roughly 18 mg per day of iron from her diet. That really doesn’t seem like a lot, does it? If you want a FREE iron-rich recipe that contains 4.59 mg (roughly) of iron, with lots of plants and foods high in vitamin C – CLICK HERE.

Can I exercise if I am anemic?

Yes! Exercising is good for to improve the health of your heart and lungs, strengthen your muscles, and reduce anxiety and depression. Living with anemia doesn’t mean you have to stop exercising or being active. Here are a few tips for exercising while anemic:

– eat a small portion of carbohydrates, like a pice of toast or 1/4 of a bagel, so your body has an immediate source of energy when you start exercising.

– if you start to feel dizzy, get chest pain or shortness of breath, or nauseous, stop exercising and rest immediately

– stay hydrated

– do what you love to do! whether that’s dance, running, yoga, etc.

Bottom line

Getting iron in your daily life isn’t too difficult, as long as you find foods you like to eat and incorporate them in to your meals. Iron blocking substances sound scary, but all of the great benefits of eating plant foods outweighs the small amount that doesn’t get absorbed in your body.

As you start incorporating these foods into your meals, you may notice you start feeling better! That is a good sign you are on the right tract to normalizing your iron levels.

You can always head back to your doctor to get another blood test to see if your anemia has improved if you are worried about iron absorption being inhibited by what you eat.

Be sure to keep your exercise program on track by making a promise to yourself to be active every day, even if it’s just for 5-10 minutes. Exercising helps with energy levels and can actually boost your energy.