Foods To Eat & Avoid When You Are Anemic

By Author: ferrotone
Total Articles: 2
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Red Blood Cells- also known as erythrocytes- deliver oxygen to different tissues in your body. Further, oxygen converts itself into energy. And in exchange, tissues release carbon dioxide in the form of waste, and RBC transports it to the lungs for you to exhale.

The tissues in your body get insufficient oxygen when you lack enough red blood cells. This causes severe problems, and there are higher chances of developing anemia.

Anemia is a medical condition where red blood cells cannot carry oxygen around different parts of our body. It may also result from low hemoglobin levels or deficiency in iron content, making one feel weak, fatigued, short of breath, and dizzy. However, this disease is treatable once the underlying cause is identified.

The absorption of iron and folic acid is greatly affected by our food. A diet plan containing 150-200 mg of iron can help control anemia. There are ample food items containing high levels of iron content. These includes:

Fruits & Vegetables
Spinach
Swiss Chard
Curly Kale & Other Varieties
Citrus Fruits
Broccoli
...
... Red & Yellow Pepper

Nuts & Seeds
Pumpkin Seeds
Cashews
Pistachios
Sunflower Seeds

Meat & Fish
Beef
Lamb
Shrimp
Tuna
Salmon
Sardines

Foods To Avoid When You Are Anemic
Many people assume eating food items rich in iron content can itself control anemia. Still, the anemic person doesn't achieve the desired results and feels their conditions worsen. This problem occurs when the patient doesn't restrain themselves from eating food items that interfere with iron absorption.

Here are some of the food items a patient should prevent to manage this disease:
Tea, Coffee & Other Beverages
Tea & coffee are considered to be the most potent inhibitors of iron. As per the sources, a cup of tea & coffee reduces iron absorption by about 80% & 60%, respectively. Also, drinking other hot beverages like herbal tea, green tea, or black coffee is equally responsible for lowering iron content in the body. Hence, it's best to avoid the consumption of tea & coffee if you have anemia. However, you can switch to smoothies & shakes to get iron from multiple sources.

Milk & Other Dairy Products
Milk & other dairy products are poor sources of iron as these items interfere with the ability of your body to absorb iron content from food & other supplements. It has been shown that consuming cow milk causes microscopic damage to the intestinal lining & small amounts of blood loss. Also, dairy products contain higher calcium content, thus inhibiting iron absorption in your body. Therefore, it is strictly recommended to avoid milk & its substitutes if you are suffering from anemia.

Food Items Rich in Tannins
Tannins are nutritionally undesirable as they inhibit digestive enzymes & impact the utilization of vitamins & minerals. Some food-items rich in tannin are cranberries, strawberries, blueberries, peaches, dry fruits, basil, etc. Studies have shown that tannins inhibit iron absorption by forming insoluble anti-nutritional-mineral complexes before absorption. Hence, avoiding eating foods rich in Tannins is advisable if you suffer from anemia.

Food Items Rich in Phytates or Phytic Acid
Phytates are a potent inhibitor of native and fortification of iron absorption. Food items rich in phytic acid include whole grains, seeds, legumes, and brown rice. Studies state that a small amount of 5-10 mg phytates added to the wheat roll restrains iron absorption by 50 percent. Besides iron, it also prevents the ingestion of zinc, calcium, and other minerals, which causes mineral deficiencies in your body.

Final Thoughts

An iron-rich meal with the right nutrient supplements is imperative for supporting and maintaining a healthy body. Simultaneously, it is important to avoid certain food items that reduce the absorption of iron content.

Hence, an anemic patient can opt for iron supplements to fulfill their iron requirement. It will help support their physical and mental health conditions and help them stay active all day.