One of the causes that produce anemia is lack of iron, this means that there is not enough iron in your red blood cells in your body. And well, our bodies do not produce iron, all of which we take advantage of we get it from the foods we eatTherefore, iron intake should be a priority in your diet.
The main function of hierro is to be part of the heme group that is in red blood cells, which carry oxygen throughout the body. An anemic person, even if he consumes abundant foods, she tires easily, looks pale, has a poor appetite and may suffer from headaches. Anemia can appear in children during growth spurts between the ages of 6 months and 36 months and also during adolescence. Yes there are bad eating habits and heavy menstrual bleeding, the chance of anemia is even higher.
What foods contain iron and improve health?
In order to prevent anemia, it is important to eat foods rich in iron and vitamin C at the same time, since it helps the body to absorb more iron. You should know that there are foods that block the absorption of iron, so you must select very carefully what you incorporate into your diet. Below, we present a list of foods that can help you treat and prevent anemia.
We can order the list of foods in good iron content, better iron content and even better. Between the good food we must include banana, raisins, nuts, melon, mango, tomato juice and potatoes with skin. Between the foods with a better iron content there are fortified cereals, oatmeal, bread, lentils and beans, seeds, eggs and cooked spinach. But those who cthey have more iron are beef, organ meats, pork, chicken, turkey, fish, oysters, clams, and mussels.
What foods rich in vitamin C can we supplement our diet with to help iron absorption?
Foods rich in vitamin C they should be consumed at the same time as iron-rich foods. Because vitamin C helps the body absorb the iron it needs. You should include in your diet fruitssuch as:
- Oranges, tangerines.
- Pink grapefruit.
- Strawberries.
- Mango, papaya, kiwi.
- Lemons, limes.
- Piña.
- Melons.
Las vegetables they are best served raw or lightly steamed. Overcooking reduces the amount of vitamin C Keep in mind that fresh fruits and vegetables are best, but if you only have canned or frozen ones, they work as well. The vegetables that you should incorporate into your diet are:
- Broccoli.
- Red and green peppers.
- Sweet and white potatoes.
- Cauliflower.
- Spinach, kale, leafy greens.
- pumpkins.
- Brussels sprouts.
- Cabbage.
What foods block iron absorption?
Some foods can prevent the body from absorbing iron. Worse, many of these foods must remain in the diet, therefore, it is recommended to eat foods rich in calcium and the other foods that we will mention below, at least one hour before or following the foods with iron.
- Milk, cheese, yogurt.
- Soya, tofu.
- Chocolate.
- Grape.
- Sardines and salmon.
- Granada
- Coffee and tea.
Additional tips to prevent anemia
It is best to cook food in iron pots and pans, as this adds a small amount to food. You may want to check with your doctor if you need to take any supplementYou should also tell your doctor if you take any thyroid medications, antacids, or have a medical condition that may affect nutrient absorption.
Consider that if you take an iron supplement, your stools may have a very dark color, this is normal, do not be alarmed. Also, can cause constipationnausea or stomach pain.
