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To combat anemia, foods rich in protein, iron, folic acid and B vitamins such as meat, eggs, fish and spinach should be consumed. These nutrients stimulate the production of red blood cells in the blood, which are usually low when you have anemia.
A normal diet contains about 6 mg of iron for every 1000 calories, which guarantees a daily amount of iron between 13 and 20 mg. When any type of anemia is identified, the ideal is to seek guidance from a nutritionist so that a complete assessment can be carried out and a nutritional plan adapted to the needs and the type of anemia the person has is indicated.
Foods that should be eaten
To combat anemia, foods rich in the following nutrients should be consumed:
1. Iron
The consumption of foods rich in iron is extremely important in cases of iron deficiency anemia, as this mineral stimulates the production of red blood cells in the blood.
There are two types of iron, heme, which comes from animal foods such as meat, chicken, fish, liver, eggs and seafood, and is better absorbed in the body, and the non-heme iron that is present in foods fortified with it mineral, fruits or vegetables, such as beans, soy, lentils, peanuts, beets and dark green vegetables such as spinach, broccoli and cabbage.
These foods should be included in the daily diet, preferably together with foods rich in vitamin C, such as orange, pineapple, strawberries, kiwi and mandarin, for example, as it is thus possible to favor their absorption at the intestinal level. See a complete list of iron-rich foods.
In addition, some studies indicate that consumption of foods rich in vitamin A could also improve iron absorption, however further studies are needed to prove this effect.
2. Folic Acid
Folic acid is responsible for stimulating the production of blood cells and the proper formation of hemoglobin, a substance responsible for carrying oxygen inside red blood cells. This micronutrient can be found in foods such as spinach, kale, liver, wheat germ and eggs.
3. Vitamin B12
Vitamin B12 deficiency can cause megaloblastic anemia, which is characterized by an increase in the size of red blood cells and a decrease in white blood cells and platelets, and can be avoided by increasing the consumption of foods such as liver, heart, meat, eggs, milk and dairy products .
Foods to Avoid
During treatment for anemia, you should avoid consuming foods rich in calcium together with meals rich in iron, as calcium decreases the absorption of iron in the intestine. Thus, it is important to avoid the consumption of milk and dairy products mainly at lunch and dinner, when meat and other iron-rich foods are normally eaten.
In addition, coffee, black tea and mate tea should also be avoided in the same meal rich in iron, as they are rich in phytates and tannins, substances that also reduce the absorption of iron in the intestine. See 3 more tips to cure anemia.
Menu for anemia
The following table shows an example of a 3-day diet menu to fight anemia:
Meals | Day 1 | Day 2 | Day 3 |
Breakfast | 2 slices of bread with 1 slice of white cheese, 2 slices of tomato and 1 leaf of lettuce + 1 glass of natural orange juice
| 2 scrambled eggs with 1 packet of bolache cream cracker + 1 natural strawberry juice | 4 toast with peanut butter + 1 tangerine |
Morning snack | 1 apple + 10 units of peanuts | 10 units of cashew nuts | Beet juice with orange + 6 nuts |
Lunch | 1 grilled steak with 1/2 cup of rice, 1/2 cup of black beans and lettuce, carrot and pepper salad, 1/2 cup of strawberry dessert | Baked fish and potatoes + brussels sprouts salad with sautéed onion with olive oil + 1 dessert orange | 1 fillet of onion liver with 1/2 cup of rice + 1/2 cup of brown beans + green salad with beets + lemonade |
Afternoon snack | Avocado smoothie prepared with almond milk and 1 tablespoon of oats | Natural yogurt with 30 grams of sugar-free granola | 1 small sandwich with cheese and 2 slices of avocado + 1 glass of lemon juice |
Dinner | 1 unit of corn tortilla with chicken strips + lettuce and tomato and cubes + 1 spoon of guacamole (prepared at home) + 1 medium orange dessert | 1 grilled steak + 1/2 cup of chickpeas + 1/2 cup of rice + 1/2 cup of broccoli seasoned with 1 tablespoon of olive oil + 1 medium dessert kiwi | 1 grilled fish fillet + 1/2 cup of boiled and sautéed spinach with onion, garlic and olive oil + 1/2 cup of rice + 1 slice of papaya |
The amounts included in the menu vary according to age, gender, physical activity and whether the person has any associated disease and, therefore, the ideal is for the nutritionist to be consulted so that a complete evaluation is carried out and a nutritional plan according to the person's needs.
In addition to food, the doctor or nutritionist may consider the need to supplement iron and other micronutrients such as vitamin B12 or folic acid, depending on the type of anemia. See 4 recipes to cure anemia.
See other feeding tips in the following video for anemia: