The Best Meal Plan For Anemic People

The Best Meal Plan For Anemic People

Anemia occurs when the red blood cells fall below the optimum level. As a result, the vital organs in your body do not get enough oxygen to work properly. Generally, people become victims of anemia due to blood loss and the destruction of RBCs. Besides, sometimes the internal system of our body does not function properly, and as a result, the production of red blood cells is reduced. Anemia whether severe or mild, lasts for a few months to many years. 

Hemoglobin is the key component of red blood cells. It is also known as blood protein and is produced by iron. The deficiency of iron decreases the hemoglobin in the body, which eventually hinders the functioning of red blood cells. Moreover, the low amount of folate & vitamin B-12 also reduce the red blood cells in the body. The poor absorption of vitamin B-12 can lead to pernicious anemia. Anemic people need a good amount of vitamin C, vitamin B, folate and iron in their daily meal. That’s why clinicians often advise multivitamin and iron supplements to adults

Anemia makes you extremely weak and tired. You will not be able to do the routine tasks and household chores. Your nails get fragile, and hair starts falling out. These are just the initial signs of anemia. If you do not receive treatment on time, the anemia worsens and can affect your cardiovascular system. In this article, we will throw light on the diet plan of people experiencing iron deficiency anemia. After reading the entire article, you will know what is good for your health and what is not.

Foods To Eat

The iron-deficiency anemia is most common in small children, women, and adults. It can be treated with iron-rich foods and alternatives. Remember, mild iron insufficiency can be reimbursed with natural food items, but the high-iron loss cannot be cured without the consumption of pills and tablets. The iron supplements for adults come in many flavours; you can choose any as per your taste. Here are some iron-rich foods that help to boost your iron status.

  • Fruits

Some fruits have abundant amounts of iron and vitamin C. Consuming them can help elevate the iron store of your body. The best time to eat fruits is around 11 AM. Put simply, after breakfast and before lunch.

  • Banana
  • Pomegranate
  • Apple
  • Mulberries
  • Strawberries
  • Oranges
  • Lemon
  • Vegetables

The dark green leafy vegetables are also a good source of non-heme iron and folate. Eat such vegetables daily if you really want to get rid of iron deficiency anemia. You can eat it with bread during lunch or relish vegetable soup in the evening. Here is the list of iron-rich veggies

  • Curly Kale
  • Swiss Chard
  • Collard & Beet Green
  • Spinach
  • Cabbage
  • Broccoli
  • Tomatoes
  • Nuts & Dried Fruits

Nuts and dried fruits are full of nutrients. Taking them in the place of unhealthy snacks is the best way to boost the iron content of the body. Here are some iron-abundant nuts & dried fruits.

  • Pistachios
  • Chews
  • Pine Nuts
  • Almonds
  • Macadamia Nuts
  • Hazel Nuts
  • Pumpkin Seeds
  • Apricots
  • Raisins
  • Prunes
  • Whole Grain 

Whole grains contain more iron than the processed cereals and pulses. Next time you go to the supermarket, pick the whole grain pack in lieu of polished grains. The grains containing the high amounts of iron are 

  • Quina
  • Wheat
  • Split
  • Millet

Apart from iron, you will also get enough fibre from these grains. 

  • Beans

Beans are full of proteins, antioxidants and iron. Eating beans can reduce cholesterol and increase iron in your body.

Foods To Avoid

  • Tea & Coffee

Caffeine is not for iron absorption, so it would be better to limit the intake of coffee and tea.

  • Red-Wine

Consumption of red wine is not good for increasing iron stores in the body.

  • Gluten-Rich Foods

Gluten-rich foods also hinder the absorption of folic acid as well as iron. So, do not intake these foods.

The Bottom Line -:

By following the above instructions, you can shoot up your iron level.