Anaemia is a common disorder caused by a decrease in the number of red blood cells in blood and the levels of haemoglobin, on the main components of blood. Discover 5 habits that will help prevent and fight anaemia, as well as a shopping list rich in iron.
Red blood
cells or erythrocytes are in charge of transporting oxygen to the different
tissues of the body. That’s the reason why, when we suffer from anaemia, the
symptoms are related to the lack of oxygen in the main organs of the body. We
are tired, fatigued, cannot concentrate, dizziness, headache, palpitations or
feel short of breath.
And where
does anaemia come from? The main cause is an insufficient intake of iron
through diet or a bad assimilation of this nutrient in the gastrointestinal
tract. Turns out iron is fundamental so our body generates red blood cells.
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Anaemia
affects different population groups. According to WHO, one in three women of
childbearing age, between 15 and 49 years old, are affected by it due to their
periods. It is also common in children and teenagers who are growing and
pregnant women (37%) who need an extra intake caused by the increase in blood
volume and the foetus growing.
5 habits to
adopt that will help fight and prevent anaemia
- Include some extra iron in your
diet. Iron
can be found in food into two forms: animal origin iron, which can be
mainly found n meat and fish; and non-animal origin iron, which can be
found in vegetables, legumes and whole grain cereals. Check out our
shopping list and take note of your essentials.
- Don’t forget vitamin C. In order to improve iron
absorption, specially that of non-animal origin so you must include food
rich in ascorbic acid in your diet. Add a good portion of fruits to your
main meals, including kiwi, citrus fruits or strawberry.
- Void coffee and tea Many studies demonstrated that
caffeine and polyphenols from these drinks can interfere in iron
absorption. If you have anaemia, reduce the quantity and, especially,
avoid takin them after your meals.
- Separate the intake of iron
from that of milk and dairy products. Calcium and some other components of
dairy products, such as casein, inhibit the absorption of non-animal
origin iron, that is, the iron from vegetable origin. This is why it is
advisable to take these foods separately.
- Iron food supplements. Food supplements that combine
iron and vitamin C can become a good option if you need to rise your iron
levels. Remember to ask a health professional (a doctor, pharmacist or
dietitian) and follow their specific advice after a personalized
evaluation.
Iron-rich
shopping list
- Red meat: Pig, lamb or beef are an
excellent and easily absorbed source of iron. From animal origin, some
other foods like blood sausages and liver can be a good option, too.
- Nuts: Among all, and due to
their supply, almonds, pistachios and hazelnuts stand out. In addition,
they are a healthy snack if you feel the need to eat between meals.
- Molluscs: From the sea, bivalve molluscs
like common cockles and clams are the ones to provide the most iron to
your diet. Among the fish, tuna, salmon and anchovies stand out.
- Vegetables: Green leaf vegetables are
rich in iron: Swiss chard, spinach, kale or broccoli. Moreover, they have
vitamin C which, as we said before, assists in the absorption process.
- Legumes: Chick peas, lentils and
soy are a good source of iron. They are also an excellent source of
protein.
