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Iron-rich foods to fight anemia

Iron-rich foods to fight anemia

Foods rich in iron, vitamin B9 and vitamin B12 are anti-anemic foods par excellence. They make it possible to reduce the risk of anemia and improve the availability of iron reserves.


Anemia is a decrease in the blood's ability to carry oxygen to cells. It is characterized by a combination of unpleasant symptoms such as extreme fatigue, shortness of breath and lack of energy.


There are three types of anemia with different deficiency origins:

Iron deficiency anemia, otherwise known as iron deficiency anemia.

Anemia caused by vitamin B12 deficiency, known as pernicious anemia.

Anemia caused by vitamin B9 deficiency.


The five main points of the anti-anemic diet are:

consuming enough animal products (red meat);

Make sure you take good vitamin C;

Increase consumption of fruits and vegetables (minimum 5 fruits and vegetables per day);

reduce your consumption of tea and coffee;

Pay attention to strict vegetarian diets.


What foods are rich in iron and vitamins B12 and B9?

To increase your diet rich in iron and vitamins B12 and B9, it is essential to make the right choices by preferring foods rich in them. Here is a list of the most effective foods for fighting anemia.


Liver giblets

Pork liver is the food richest in iron, it already contains 18 milligrams of iron per 100 grams of liver. In second place, we find lamb kidneys, which contain 12 mg of iron per 100 grams, then beef liver, which contains 7 milligrams of iron per 100 grams.


Organ meats are an important ally against anemia by containing the best source of vitamin B9 and vitamin B12.


Red meat, poultry and seafood

Red meat, poultry, and seafood are excellent sources of iron.

By including a source of meat, poultry or seafood in meals, the concomitant increase in non-heme iron increases. In fact, an agent found in meat, poultry, and fish improves the absorption of both forms of iron.


For example, by adding ground beef to hot red peppers, the uptake of non-heme iron found in red beans is increased.


Note that vitamin B12 is produced by bacteria that are found almost exclusively in foods of animal origin. Therefore, it is recommended to consume meat and poultry to treat anemia.


For example, a portion of 100 grams of oysters or 10 oysters fills 10 to 50 times our need for vitamin B12.


In case of anemia, it is recommended to take it every week:


Two portions of poultry

Two portions of fish

4 servings of meat.

For vegetarians, it is recommended to contact a nutritionist or dietitian, since many foods of plant origin are a source of vitamins and iron.


High-fiber foods

Dietary fiber is very important for fighting anemia. It should be emphasized that it is rich in iron (up to 10 mg per 100 grams of bran) and vitamins B9.


Folate is largely present in the shell of the grain (bran and seed). While grain refining deprives us of vitamin B9, choosing whole wheat foods allows us to benefit from it.


In case of anemia, it is recommended to take it every week:

14 servings of whole grains (2 per day);

7 servings of iron-fortified cereal;

3 servings of legumes.

Food sources of vitamin C

Iron absorption can be improved by combining iron-rich foods with foods rich in vitamin C.


Vitamin C allows non-heme iron to be converted into a form that is better absorbed by the intestines. Taking 75 mg of vitamin C in a meal can increase iron absorption by up to 12%.


For example, by accompanying a piece of beef with a raw pepper salad, you can improve the absorption of the non-heme iron found in peppers.


Fruits and vegetables

Fruits and vegetables are an important source of non-heme iron and vitamins B9 and B12. It is also the best source of vitamin C, which facilitates the body's absorption of iron.


However, folic acid is partially destroyed by heat. To preserve them, gentle, steaming cooking and alternating between cooked vegetables and fruits and raw vegetables are preferred. The most effective vegetable for fighting anemia is undoubtedly spinach.


In case of iron deficiency, it is recommended to take every week:

14 servings of green vegetables;

21 servings of fruit.

Other recommended foods:


egg;

Dairy products ;

legumes;

soybeans;

Baking powder ;

Oilseeds and seeds.

Organic potatoes with peel.

iron rich foods chart

Iron-rich foods help prevent and control anemia.


Here is a table showing the number of weekly servings to be taken to reach 18 mg of iron per day (need for women of childbearing age):


Iron-rich foods to fight anemia

Foods rich in iron, vitamin B9 and vitamin B12 are anti-anemic foods par excellence. They make it possible to reduce the risk of anemia and improve the availability of iron reserves.


Anemia is a decrease in the blood's ability to carry oxygen to cells. It is characterized by a combination of unpleasant symptoms such as extreme fatigue, shortness of breath and lack of energy.


There are three types of anemia with different deficiency origins:

Iron deficiency anemia, otherwise known as iron deficiency anemia.

Anemia caused by vitamin B12 deficiency, known as pernicious anemia.

Anemia caused by vitamin B9 deficiency.


The five main points of the anti-anemic diet are:

consuming enough animal products (red meat);

Make sure you take good vitamin C;

Increase consumption of fruits and vegetables (minimum 5 fruits and vegetables per day);

reduce your consumption of tea and coffee;

Pay attention to strict vegetarian diets.


What foods are rich in iron and vitamins B12 and B9?

To increase your diet rich in iron and vitamins B12 and B9, it is essential to make the right choices by preferring foods rich in them. Here is a list of the most effective foods for fighting anemia.


Liver giblets

Pork liver is the food richest in iron, it already contains 18 milligrams of iron per 100 grams of liver. In second place, we find lamb kidneys, which contain 12 mg of iron per 100 grams, then beef liver, which contains 7 milligrams of iron per 100 grams.


Organ meats are an important ally against anemia by containing the best source of vitamin B9 and vitamin B12.


Red meat, poultry and seafood

Red meat, poultry, and seafood are excellent sources of iron.

By including a source of meat, poultry or seafood in meals, the concomitant increase in non-heme iron increases. In fact, an agent found in meat, poultry, and fish improves the absorption of both forms of iron.


For example, by adding ground beef to hot red peppers, the uptake of non-heme iron found in red beans is increased.


Note that vitamin B12 is produced by bacteria that are found almost exclusively in foods of animal origin. Therefore, it is recommended to consume meat and poultry to treat anemia.


For example, a portion of 100 grams of oysters or 10 oysters fills 10 to 50 times our need for vitamin B12.


In case of anemia, it is recommended to take it every week:

Two portions of poultry

Two portions of fish

4 servings of meat.

For vegetarians, it is recommended to contact a nutritionist or dietitian, since many foods of plant origin are a source of vitamins and iron.


High-fiber foods

Dietary fiber is very important for fighting anemia. It should be emphasized that it is rich in iron (up to 10 mg per 100 grams of bran) and vitamins B9.


Folate is largely present in the shell of the grain (bran and seed). While grain refining deprives us of vitamin B9, choosing whole wheat foods allows us to benefit from it.


In case of anemia, it is recommended to take it every week:

14 servings of whole grains (2 per day);

7 servings of iron-fortified cereal;

3 servings of legumes.

Food sources of vitamin C

Iron absorption can be improved by combining iron-rich foods with foods rich in vitamin C.


Vitamin C allows non-heme iron to be converted into a form that is better absorbed by the intestines. Taking 75 mg of vitamin C in a meal can increase iron absorption by up to 12%.


For example, by accompanying a piece of beef with a raw pepper salad, you can improve the absorption of the non-heme iron found in peppers.


Fruits and vegetables

Fruits and vegetables are an important source of non-heme iron and vitamins B9 and B12. It is also the best source of vitamin C, which facilitates the body's absorption of iron.


However, folic acid is partially destroyed by heat. To preserve them, gentle, steaming cooking and alternating between cooked vegetables and fruits and raw vegetables are preferred. The most effective vegetable for fighting anemia is undoubtedly spinach.


In case of iron deficiency, it is recommended to take every week:

14 servings of green vegetables;

21 servings of fruit.

Other recommended foods:


egg;

Dairy products ;

legumes;

soybeans;

Baking powder ;

Oilseeds and seeds.

Organic potatoes with peel.

iron rich foods chart


Iron-rich foods help prevent and control anemia.

Here is a table showing the number of weekly servings to be taken to reach 18 mg of iron per day (need for women of childbearing age):


Food groups

Poultry

fish

egg

Red meat

Oilseeds and seeds

legumes

Soy milk or tofu

Whole starches

vegetables

the fruit

Potato with peel

Iron-fortified cereal


Recommended number of servings per week

2

2

4 eggs

4

7

3

7

14 (2 per day)

14 (2 per day)

21 (3 per day)

3

7


sample part

100 grams

100 grams

2 units

100 to 150 grams

30 grams

150 grams

1 cup

150g cooked

200 to 250 grams

150 grams

150 grams

3 to 50 g


Iron Amount Per Serving (in mg)

1.3

1.3

1.3

2.8

0.7

4.2

1.5

1.4

1.4

0.4

2.8

4.2


Total iron intake per week (in milligrams)

2.6

2.6

2.6

11.2

4.9

12.6

10.5

19.6

19.6

8.4

8.4

29.4


Iron deficiency: what causes it?

There are various causes associated with iron deficiency:

insufficient intake of iron in the diet (in the case of an unbalanced vegetarian diet);

Low bioavailability

decreased absorption due to gastrointestinal disorders (eg, celiac disease);

frequent blood loss (menstruation, childbirth, hemorrhoids);

Increased iron requirements (pregnancy, growth, lactation).

Pernicious Anemia: What Causes Vitamin B12 Deficiency?

Causes of vitamin B12 deficiency that cause pernicious anemia can be:


Absence of intrinsic factor (IF) in the stomach. IF is a glycoprotein made in the stomach that helps transport vitamin B12 to the intestines for absorption. IF deficiency can come from gastrointestinal surgery (by-pass, gastrectomy, sleeve gastrectomy, etc.);


lack of vitamin B12 intake for several years due to a strict and unbalanced vegetarian or vegan diet;

lack of absorption due to gastrointestinal disorders (Bermer's disease, Crohn's disease, pancreatitis, etc.);

Excessive blood loss

an increase in needs;

Take certain medications or drink a lot of alcohol.

Our Vitamin B12 reserves far exceed our daily losses. Therefore, vitamin B12 deficiency is relatively rare and can only occur after years of inadequate intake or malabsorption. The recommended daily intake of vitamin B12 is 2.4 micrograms for healthy adults.


Vitamin B9 deficiency: what causes it?

The various causes associated with vitamin B9 deficiency are:

lack of folic acid (vitamin B9) in the diet in case of malnutrition or chronic alcoholism;

Decreased absorption of vitamin B9 in case of gastrointestinal diseases.

increased needs (pregnancy, growth, etc.);

Bad drug interactions

increased long-term blood loss (eg dialysis);

Vitamin B12 deficiency.


What foods inhibit the absorption of iron and vitamins B9 and B12?

Some foods can interfere with the absorption of iron and vitamins B9 and B12, so they should be avoided as part of an anti-anemic diet. In addition, certain eating behaviors can lead to a lack of food intake.


tea and coffee

Tea and coffee contain tannins that interfere with iron absorption when taken with meals.


Therefore, it is recommended to keep these drinks away from meals: 30 minutes before or 2 hours after. If anemia is established, it is strictly not recommended to include them in meals.


Herbal tea does not contain tannins, so it can completely replace tea during the day.


Poorly conducted a strict vegetarian diet

As part of a vegetarian diet, to ensure adequate intake of vitamin B12, it is recommended to consume soy or rice milk often enriched with B12.


Other products are now enriched to cover the vitamin B12 needs of people who do not consume animal products. This is the case for yeast, meat substitutes or even specific nutritional supplements.


Phytates, oxalates and calcium

Phytates, oxalates, polyphenols, and calcium found in various foods interfere with iron absorption. However, sources of phytates, polyphenols and calcium are often very interesting (fruits, vegetables, whole grains).


It is better to focus on what increases iron absorption rather than decreases it. However, it is suggested to take calcium supplements at bedtime if needed. By avoiding them during a meal, iron absorption is significantly increased.


Alcohol

Chronic alcoholism, like poor diet, can impair the proper absorption of vitamins B9, B12, and iron. It is very important to limit alcohol consumption to 3 glasses per day for men and 2 glasses per day for women.


Medicines that reduce stomach acid

In order to be well absorbed, iron needs the hydrochloric acid produced by the stomach. Medications that reduce stomach acid can interfere with iron absorption.


However, antacids containing aluminum or magnesium hydroxide do not have this effect. They are to be preferred.


Other not recommended foods:

industrial foods;

refined grains;

Daily practical tips for incorporating more anti-anemic foods


Here are some tips to get more iron-rich foods in your diet:

Replace white sugar with natural sugars in your recipes: honey, molasses, agave syrup, etc. ;

In the kitchen, replace butter with vegetable oils: sesame, sunflower or almond;

Sources of animal protein vary: beef, horse, offal, etc. ;

add baby spinach to salads, soups, and stir-fried vegetables;

Choose organic potatoes and eat the peel.

Finish your meals with fruits rich in vitamin C: oranges, kiwis, strawberries, etc. ;

add lentils to soups and vegetable salads;

Learn to appreciate the liver.

Replace traditional starchy foods with quinoa and whole grain products;

As an appetizer or garnish, consider tomato juice.

prefer muesli-type cereals, as they contain fiber, dried fruits and oilseeds;

Add nuts, almonds and pumpkin seeds to your dishes (yogurt, soups, salads, etc.).


Anemia treatment: let's go further ....

Iron-rich foods: The importance of reading labels

On food packaging, labels include nutritional information in tabular form. Although it is not mandatory, in this table you can find some information related to iron.


The iron content of food is often given as a percentage of the recommended daily intake. For example, if the table indicates 30%, then this means that a portion of the food in question provides 30% of the amount of iron needed to cover the daily requirement. This leaves 70% of the recommended iron intake found in other foods. This raised percentage applies to the average population. For a pregnant woman for example, it is not suitable, she will need a lot of iron to cover the needs.


Iron in its various forms

Iron is absorbed in the intestine, specifically in the duodenum and jejunum. The rate of iron absorption is strongly influenced by two factors: the form of iron and the quality of an individual's iron stores.


There are two types of iron:

Heme iron is found in animal products such as meat, poultry, fish, and organ meats. Its absorption rate is much higher than that of non-heme iron, it is 20-30%. Only 10-15% of our total iron intake comes from this category;


Non-heme iron is the only form of iron found in plant foods, dairy products, and eggs. Its absorption rate is less than 5% but 85% of our iron intake comes from this category.


Anemia: Are there populations at risk?

Some people are at particular risk of developing anemia. This is the case for example:


Women who suffer from heavy menstruation.

Pregnant or breastfeeding women.

People are genetically susceptible to anemia.

the elderly.

The people who need iron most are women of childbearing age, teenagers, and children who are not breastfed. Likewise, people who engage in intense and regular physical activity as well as those on dialysis have an increased risk of anemia.


The daily iron requirement for adult women is 16 mg, 14 mg for teenage girls versus 9 mg for men


Iron requirements: in children

In children, a high intake of iron is essential to avoid anemia. A child under one year old needs more iron than an adult man. In fact, an infant between 7 months and 1 year old needs 11 mg of iron per day. There is no need to worry when breastfeeding, breast milk contains enough iron.


If not, it is important to choose iron-fortified breastmilk substitutes for up to one year.


Anemia and pregnancy

The recommended amount of folate for adults is 400 micrograms per day. However, for pregnant women, it is recommended to take 800 mcg of folic acid per day.


Three months before conception and until the fourth month of pregnancy, increasing the intake of vitamin B9 makes it possible to avoid fetal abnormalities such as poor closure of the neural tube, hence it is recommended to take folic acid supplements at the beginning of pregnancy.


Anemia and iron deficiency: recognizing the associated symptoms


The main symptoms of anemia are:

Tired ;

pallor of the skin;

Shortness of breath;

Constant lack of energy.

Added to this are dizziness, irregular heartbeat, chills, headache, lack of appetite or even difficulty concentrating. If you think you are anemic, see a doctor.


Supplements: A Cure for Anemia?

In addition to dietary recommendations, iron supplementation in the form of ferrous sulfate may be recommended in the treatment of iron deficiency anemia. Vitamin C supplementation can also be started in parallel, to increase iron absorption capacity.


Be careful, before taking iron supplements, ask your doctor for advice: Excessive consumption can be harmful to your health and even fatal to young children.


Oral iron supplements can give you digestive symptoms such as bloating, abdominal pain, and black stools.


Vitamin B9 deficiency anemia can also be treated with a dietary supplement in the form of folic acid in addition to lifestyle and dietary measures.


Finally, in the case of vitamin B12 deficiency anemia, there are several possibilities. Vitamin B12 deficiency can only be treated due to a lack of food intake. In other cases (malabsorption, significant losses, etc.), it is absolutely necessary to use nutritional supplements or injections of vitamin B12.

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