Anemia is a situation when the blood does not have enough healthy red blood cells or the right amount of haemoglobin. Haemoglobin is the most necessary thing since it gets the oxygen into every part of our body. When the level is low, your body will be weak, and you will also feel tired and dizzy. Additionally, some individuals might feel short of breath, have headaches quite frequently, or become pale.
The deficiency of iron in the body is the major cause that accounts for the leading of anemia. Iron is the mineral that helps the body to make haemoglobin. Therefore, food plays the biggest role in both the issue and the solution of anemia.
First of all, you have to make sure that your diet is full of iron-rich food and also it is very important to know the relation between food and iron absorption. Foods that cause your body to absorb iron poorly should be eaten in small amounts if at all you want to get well quickly.
How Iron is Absorbed
There are two types of iron in the food we eat:
- Heme iron: It is the component in meat, fish, and chicken. Mankind can easily assimilate this sort of iron.
- Non-heme iron: It comprises iron in plant sources like beans, lentils, spinach, and grains. The abovementioned type of iron is more complicated for the body to absorb.
Moreover, ,owing to the fact that vitamin C-rich fruits (oranges, lemons, and tomatoes) are good for the assimilation of iron, they have been included in the diet aimed at increasing iron absorption.
Foods to Limit When You Have Anemia
Let me mention first the main groups of food and drink that will aggravate anemia:
1. Tea and Coffee
Tea and coffee have certain substances that are called tannins, which inhibit the absorption of iron. If you drink tea or coffee with your meals, the iron from the food may not be sufficiently absorbed. The best time to enjoy them is at least an hour before or after meals.
2. Dairy Products
A global survey reveals that milk, cheese, and yogurt are three products that contain a necessary amount of calcium and are also very healthy to eat. The problem is that iron and calcium race with each other in order to get absorbed by the body. So, eat dairy products during a different time than your iron-rich meals if you want to consume them.
3. Whole Grains and Oats
Phytates are the main ingredients in some products like brown rice, wheat bran, and oats. Phytates can tightly attach themselves to iron and lower the amount that is absorbed. Thus, it is not necessary to eliminate these foods entirely from your diet, though it is recommended to not consume a lot of them together with iron-rich foods.
4. Eggs and Soy
Protein coming from eggs and soy products makes the body struggle with the absorption of iron. Just a small fraction of the iron which is in the food is absorbed by the body if you consume a high amount of these proteins, particularly if iron-rich foods are also consumed.
Smart Eating Tips to Improve Iron Absorption in Anemia
No need to completely give up the foods mentioned above. It is mostly centered around your timing and moderation.
- Do not drink coffee, tea, or milk with meals rather have them in between meals.
- Iron-rich foods should be taken alongside vitamin C rich foods like oranges, guava, lemon, or tomatoes. Vitamin C is the main factor in making iron more absorbable in your body.
- Meat, fish, or chicken are the most easily digestible sources of animal iron so if you are a non-vegetarian, then you may consider adding these products to your diet. Apart from the direct iron supply, these foods can also make it easier for the body to get iron from plant foods.
- Beans, lentils, spinach, beetroot, and fortified cereals should be the main sources of your diet if you are a vegetarian. Eat them along with fruits or vegetables that are rich in vitamin C.
Example of a Balanced Day
Possible meals for an anemic person during a day could be the following:
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Breakfast:
Fortified cereal or poha with lemon juice plus a fruit such as orange or guava. Tea or coffee should be avoided.
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Mid-morning snack:
A glass of milk or yogurt which should not be taken with breakfast.
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Lunch:
Red lentils, spinach sabzi, and brown rice or chapati with a tomato or lemon salad on the side.
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Evening snack:
It is possible to take tea and coffee only if you want but not together with meals. Moreover, you could have a fruit salad.
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Dinner:
Chickpeas or beans that were cooked with bell peppers and tomatoes. If you want a dairy product, have it later, not with the main meal.
Important Things to Remember
The diet is the main factor in the treatment of anemia, but sometimes, food may still not be enough. When a doctor prescribes iron supplements, only they are to be taken as per the doctor’s instructions.
Women, specially during pregnancy, heavy periods, and children who are growing, need more iron. Therefore, they should be very careful to avoid foods containing iron-blocking components.
Final Words
Anemia can take the energy out of you which is why the good news is that the food can be of great help in the recovery process. The main point to be kept in mind is the following: Iron-rich foods should be consumed more frequently. During meals, do not consume foods that inhibit the absorption of iron. If it is inevitable, then only in small amounts should these foods be consumed.
Anemia in children needs expert care for proper recovery. Dr. Nandini Choudhury Hazarika, a renowned pediatric oncologist and hematologist with 20+ years of experience, offers advanced treatment, nutritional guidance, and dedicated support to families for the best child healthcare.