Anemia can be due to a lack of iron, vitamin B12, or folic acid. Make sure to add these foods to your regular diet.
Paleness, fatigue, cold, palpitations or headaches are some of the symptoms of anemia. Normally, the cause must be looked for in a deficiency of some nutrients, specifically iron, folic acid or vitamin B12. Lets know more about effective foods to fight anemia

Iron deficiency anemia is the most common and can be due to an incorrect diet in which there is a lack of foods rich in iron or in nutrients that facilitate its assimilation. It can also be caused by intestinal malabsorption or excessive blood loss .

The recommended daily amounts depend on age and gender. Except in pregnancy, about 15 mg of iron , 180 to 200 mcg of folic acid, and 2 mcg of B12 are required .

Best foods to fight anemia

The 10 most effective foods to fight anemia

A diet rich in these nutrients will help you prevent and fight anemia . Take note, these are some of the best foods with anti anemic action.

A diet rich in these nutrients will help you prevent and fight anemia . Take note, these are some of the best foods with anti anemic action.

1. Sprouted alfalfa

The sprouts of alfalfa seeds contain about 1 mg of iron per 100 g . They also contain 8.20 mg of vitamin C, which favors the absorption of non-haem iron of plant origin.

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You can easily germinate the seeds at home .

2. Oats

About 100 g of oats provide 4.7 mg of iron, which exceeds meat , which is around 3 mg.

One cup provides 60% of the daily needs of this mineral.

3. Dried figs

In dried figs, most of the nutrients are even more concentrated than in fresh figs : 100 g provide 2.23 mg of iron , compared to 0.37 mg in fresh figs.

With only five pieces , 10% of daily needs are covered.

4. Kiwi

Thanks to its high content of vitamin C (about 98 mg per 100 g), kiwi significantly improves the absorption of iron that other foods provide.

5. Lentils

The lentils are a good source of iron (9 mg / 100 g), although being of such non – haem (plant), the best way to make the iron is consume foods rich in vitamin C.

They also provide large amounts of nutrients that promote the formation of red blood cells, such as folates (215 mcg / 50 g) and copper (0.425 mg / 50 g).

6. Brewer’s yeast

The yeast acts as a naturally multivitamin because it contains large amount of minerals and trace elements, proteins with high biological quality and all vitamins of group B . It can be found enriched with vitamin B12.

7. Miso

The various varieties of miso that exist are rich in iron. The hatcho miso is the most suitable variety if you have anemia (7.1 mg of iron / 100g).

foods to treat anemia

8. Pistachios

The pistachio is a good source of iron (6.78 mg / 100 g) and copper (1.2 mg / 100 g), the two minerals that have a combined anti – anemic effect than that of a single pharmaceutical preparation of iron.

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9. Red beet

In beets , the high content of iron (1.80 mg / 100 g), vitamin C (30 mg / 100 g) and folates (109 mcg / 100g) provide a great antianemic action .

It stimulates hematopoiesis, that is, the production of blood cells in the bone marrow.

10. Chlorella seaweed

It is the only plant source of physiologically active B12 : 0.6 g of chlorella or 3 0.2 g tablets provide 4 mcg of B12, the daily maintenance dose. If there is anemia , the intake should be tripled.

Causes of anemia

We have already seen that anemia due to lack of iron is the most common and that it can be due to a diet low in this mineral, intestinal malabsorption or excessive blood loss. The loss of blood can be due to bleeding, heavy menstruation, a consequence of surgery or the presence of tumors. The body makes fewer and smaller red blood cells, with less hemoglobin, the protein that carries and releases oxygen to cells.

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