Anemia is the most common blood disorder , and occurs when the body does not produce enough red blood cells (and therefore insufficient levels of hemoglobin) to transport oxygen to the muscles and other vital tissues and organs. Women are more likely than men to suffer from anemia, although the reason why this occurs is still unknown.
The most common causes of anemia are l iron deficiency, vitamin B12 deficiency , and folic acid deficiency. There are other reasons, such as breastfeeding, aging, hereditary disorders, etc. Without a doubt, the most common lack is iron in the diet, that is, what is known as iron deficiency anemia.
Diet can be beneficial to prevent and combat some types of anemia. Therefore, below you can find a list of foods that help overcome anemia :
1. Mushrooms
Mushrooms are a delicious food that can be eaten in a soup or as an accompaniment to a dish. These mushrooms have large amount of riboflavin, niacin, iron and beta-glucans , substances that favor the immune system. Depending on the type of mushroom consumed, it can provide up to 8 mg of iron.
2.Oysters
Oysters are known to be an aphrodisiac food; however, They are also rich in iron In fact, Pacific oysters have some of the highest levels of iron, with 7.2 mg of this mineral per 100 grams. In fact, most seafood (for example, clams, scallops, or mussels) are great sources of iron.
Shellfish are not the only marine foods that help combat anemia, as some fatty fish such as salmon, tuna, mackerel or anchovies are also rich in iron. Combining seafood with fish can further help prevent anemia.
4. Prunes
Prunes are a great source of iron, as are, for example, dried peaches. For every 100 grams, they contain 6 mg of this mineral. Being a delicious food, it is easy to add them to the daily diet In fact, they are the perfect food to accompany cereals for breakfast, although it is important to take them in moderation, in small quantities.
5. Oatmeal
Another delicious and nutritious breakfast food is oatmeal. Oats are rich in iron; however, contains a compound called phytic acid , which can inhibit iron absorption, so it should be considered a secondary source to combat anemia. Now, oats also contain B vitamins, including B12, which are important in this regard.
6. Tomatoes
Tomatoes contain two important compounds to combat anemia: vitamin C and lycopene Vitamin C helps the body absorb iron more easily, and lycopene is good for keeping the body in good condition and preventing unnecessary wear and tear. These vegetables are rich in beta-carotene and vitamin E, which are essential for healthy skin and hair. Adding a tomato or two to your daily diet helps your body absorb more iron.
7. Eggs
Eggs are one of the foods with the highest protein content, but also They are packed with vitamins and antioxidants which help your body fight anemia. A large egg has 1mg of iron. Although they have a bad reputation because they are associated with high cholesterol, they are very nutritious and healthy foods, essential in any diet.
Molasses is also a great source of iron, as a tablespoon of this food contains 3.2 mg of this mineral You can add molasses to a wide variety of products, as many people enjoy the baked combination of this food with oatmeal, on ice cream, or even to flavor meat.
9. Walnuts
Walnuts are another great source of iron and at the same time, they taste great. Although all nuts are rich in iron, both walnuts and pistachios are the best sources of iron with 15 mg per 100 grams of nuts. Yes indeed, consume them in moderation since they are very caloric.
10. Dark chocolate
Chocolate lovers are in luck, since the darker version is ideal for combating anemia. One ounce of black gold has 5 mg of iron. One cup of cocoa powder has 11.9 mg of iron and one bar of plain milk chocolate has 1.1 grams of iron.
11. Broccoli
Much is said about spinach for its high iron content, but contain oxalic acid which reduces the absorption of this mineral, which is why broccoli is better, as it also contains other micronutrients such as vitamin C. Broccoli is one of the healthiest foods that exist.
12. Honey
Nothing sweeter for anemia than honey, a very nutritious and delicious food. Honey is good for the entire body and provides a large amount of iron. 100 grams of honey have approximately 0.42 grams of iron. It also includes magnesium and copper, which help increase the level of hemoglobin in the blood
Peanut butter is a fantastic source of iron and is easily assimilated by the body. It can be taken in many ways, but to promote the anti-anemia effect, it is possible to consume it with whole wheat bread. Two tablespoons of peanut butter have 0.6 mg of iron. However, be careful and choose only those that do not have artificial additives
14. Whole wheat bread
As said in the previous point, peanut butter along with a slice of whole wheat bread is ideal for combating anemia, and a single slice of whole wheat bread provides 6 percent of your daily iron requirement. Specifically, it is a great source of non-heme iron, which helps the body to effectively combat the deficiency of this mineral
15. Apple
The apple is not well known for being a natural food with high iron content; However, scientific studies have shown that the vitamin C in apples and other fruits promotes the body’s use of iron.
16. Beets
Beets are known to be very effective when it comes to combating anemia. This vegetable contains a large amount of iron that helps repair and reactivate the body’s red blood cells and, therefore, promotes oxygen administration to all parts of your body.
