All About Anemia
There are different types of anemia linked to iron (most common), B12 or B9 (folate) vitamins deficiencies, or other conditions.
Anemia can be classified as microcytic, normocytic or macrocytic, depending on MCV (mean corpuscular volume). An MCV blood test measures the average size of your red blood cells that carry oxygen from your lungs to every cell in your body.
Symptoms may include: pallor, unexplained fatigue, weakness, shortness of breath or chest pain, rapid heartbeat, headache, dizziness, brittle nails or hair loss.
Make sure to ask your doctor about supplements and take those with food to avoid gastro-intestinal discomfort when possible (unless otherwise prescribed)
Include iron-rich foods:
1. Animal based:
Meat (beef, lamb, etc.) and poultry (chicken, turkey, etc.)
Fish, especially shellfish, sardines, and anchovies
Organ meats (liver, heart, spleen, etc.). Although liver is one of the best sources of iron, limit its consumption to no more than 100g per week since it is very high in cholesterol.
2. Vegetable based:
Leafy green vegetables such as chicory (الهندباء), spinach, Jew's Mallow (الملوخية), etc.
Legumes, including beans, lentils, chickpeas and soybeans
Iron-enriched & fortified cereals/grains
Spinach and other dark green leafy vegetables
Dried fruits such as raisins, prunes
Nuts & seeds such as peanuts (peanut butter), almonds, cashews, pumpkin and sesame seeds
Molasses
3. Vitamin C enhances the absorption of iron from vegetarian sources. Vitamin C rich foods include green and red peppers, tomatoes, kiwis, citrus fruits, strawberries, cabbage, broccoli, Brussel sprouts and green leafy vegetables. You can add vitamin C sources to your food by:
Squeezing lemon juice on you dishes
Adding more tomato sauce to your stews
Replacing vinegar with lemon juice in your salads
Important notes for iron deficiency anemia:
Cooking in an iron pot or pan adds small amounts of iron.
Individuals that are vegan or vegetarian can obtain enough iron from the plant-based diets by including food items such as legumes and dried fruits to their meals.
Drinking coffee, tea & other beverages containing tannins with your meal inhibits your body from absorbing the iron found in food. If you are to drink those items, do so in-between your meals; at least one hour before or after your mealtime.
Sources rich in calcium such as milk and cheeses also decrease the absorption of iron in your body. Avoid them while having iron-rich meals or iron supplements.
Oxalates found in spinach, beets, nuts, chocolate & some herbs (oregano, basil) & phytates found in whole-grains, soy products and high-fiber items such as breads, rice and cereals can decrease iron absorption as well.
Try to separate & avoid consuming iron-inhibiting foods from items that are iron-rich in the same meal.
Smoking can decrease the Iron absorption.
Vitamin B12-rich foods:
Animal products, including fish, meat, poultry, eggs, milk, and milk products.
Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians
Vitamin B9 (folate)-rich foods:
Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussel sprouts, broccoli)
Beans
Peanuts
Sunflower seeds
Fresh fruits and fruit juices
Whole grains
Liver
Seafood
Eggs
Fortified foods and supplements: A wide variety of foods naturally contain folate, but the form that is added to foods and supplements, folic acid, is better absorbed
Stéphanie