The diet of anemia is to follow the model of Mediterranean diet and choose among its ingredients those who help us most in this case. Remember that it is one of the most healthy and balanced diets that exist, that’s why I name it on so many occasions … But, look, you should not only focus on foods that are rich in iron but also those that provide you with folic acid and Vitamin B12 as they are essential for the synthesis of hemoglobin.
In addition, we should not only look at the nutrients in cases of anemia but it is important to know the cause that causes it. There are several situations that can give a decrease in hemoglobin within which I would like to highlight:
Iron deficiency (iron deficiency) from the food we eat, i.e., low iron intake in the diet.
Deficiency of vitamin B12 also usually occurs because we do not consume enough with the diet that we follow.
Reduction of intestinal absorption of iron, vitamin B12 and folic acid caused by different diseases;
Low ingestion of vitamin C that causes iron to be absorbed less.
Kidney failure that causes blood loss through the urine.
Thus, it can be said that anemia is a manifestation of a pathological condition, sometimes more serious and some less. And it is also important to understand that diet helps in treatment but should not be the only thing that is done about it. That is why it is important to go to a doctor to know the cause and treat it as part of following an adequate diet.
Once we know this I teach you foods that are rich in iron, folic acid and / or vitamin B12 and what you can eat, for example, for a meal.
Foods that contain iron
The iron is a mineral that can be found both in animal food and as vegetable. What happens is that the plant origin is assimilated much better by the body, that is, the difference between eating a piece of meat and vegetables containing the same amount of iron is that with vegetables our body will capture much more iron Than with the meat. What’s more, we can still increase this absorption if we consume it along with some food that has vitamin C.
Surely if you have ever given iron as a diet supplement the pharmacist or doctor has told you to take it along with some piece of orange, for example. The reason is this; it increases the absorption of iron.
A good idea would be to make a lemon salad or drink a lemon or orange juice after the meal.
Iron is found in meat, fish, vegetables, dried fruits and vegetables like green radish, broccoli and spinach.
Foods that contain vitamin B12
The vitamin B12 (cobalamin) is taken up almost exclusively of food of animal origin. This is one of the weaknesses of vegetarians or vegans but there is a solution for this. Those who decide to follow a diet that does not consume foods of animal origin already know that they should supplement the diet with vitamin B12; otherwise they will have almost certain deficits. I leave this link so that you know everything about this vitamin: Vitamin B12: properties, supplies and values
I would like to mention some of the effects of your deficit such as anemia (which is what I deal with in this post) or neurological disorders and which usually presents with a feeling of fatigue, weakness, weight loss or even Tongue pain In the case that affects the neurological system usually tingling in hands and feet, memory changes, lack of balance, and depression. Babies may have developmental delays and lack of growth.
Green and purple algae (Nori) contain B12 and are the only ones that can be considered as a source of this vitamin as there are several studies that have shown that in these foods is present in an active form. One of the studies was conducted by J Agric Food Chem of the Department of Health Sciences at Women’s University in Kochi, Japan. Another study, led by Fumio Watanabe of the Division of Chemical Biorections at the United Graduate School of Agricultural Filmmaking in Tottori, also in Japan, came to the same conclusion.
Foods That Contain Folic Acid
The folic acid or vitamin B9 is present in most green leafy vegetables such as artichokes, broccoli, spinach, lettuce, beans, chick peas and beans. We also find it in some fruits, especially strawberries and oranges.
Care must be taken when handling it because this vitamin is very sensitive to heat and if we heat it when cooking is lost and stops being useful to us. That is why, to make sure you get a good amount in the diet, it is best to consume fresh and raw vegetables and fruits.
What to eat: an example of a meal
Quinoa, anemia: Example of food
An example of a type of food for those who follow a diet for anemia:
Starter: mixed salad of lettuce, cucumber, tomatoes and pumpkin seeds seasoned with lemon juice and fresh thyme.