Hello All, Recently I wrote about different vitamin and mineral deficiencies. Something I think is linked to many areas of health and the problems we suffer as a result. Now, one of these things is what I’ve based today’s post on – What Are The Best Foods To Treat Anemia. A condition linked to B-Vitamins and Iron Deficiency.
So, I learned a lot of new things by doing research for this post. About our body’s different functions, and kind of which vitamins/minerals correspond with what.
Iron and B Vitamins in particular I thought really stood out. So, in today’s post, The Best Foods To Treat Anemia this is something I want to explore further. Albeit along with this very worrying health condition.
Now, Iron and certain B Vitamin Deficiencies cause problems to do with blood clotting. This is the main type of anaemia that I want to look at. Although of course, Anemia comes in many different forms.
Note: As well as Iron Deficiency Anaemia you can also get Vitamin B9 (Folate) Deficiency anaemia and B12 (Cobalamin) Deficiency Anemia. Sickle Cell Anaemia on the other hand is caused by a genetic mutation and isn’t really as much due to vitamin and mineral deficiency. Although, eating right can help with this as well.
Which, bring me to the beginning of today’s post;
Best Foods To Treat Anemia
– Dietary Tips You Can Try At Home
Now, What Is Anemia?
If you have Anemia or know someone with this condition it can usually cause you to have very pale skin. Most will recognize this as Iron Deficiency Anaemia but this is not always the case. However, if it is down to low levels of Iron (Fe) this is, fortunately, one type that may be treatable by carefully restructuring one’s diet to include more iron-rich foods.
In fact, being prescribed Iron tablets will very likely happen once you have visited the doctor. They should also suggest that you try to boost Iron intake from nutritional sources. Which will be a big part of what this post is about.
Although, I will also look at the B vitamins Folate and Cobalamin which are essential for Iron absorption. As, well as some other dietary options for other types of genetic anaemia.
Which, actually brings me to this question – What Is Anemia?
Well, quite simply this is not directly a name for Iron Deficiency but rather a deficiency of Red Blood Cells (RBCs). Something that Iron, Vitamin B9, and B12 are fundamental building blocks for.
But, What Of These Building Blocks For RBCs
Indeed, we need…
Iron: Mainly for transporting oxygen throughout the bloodstream. It is also essential for the development of RBCs, Muscle Function, and Metabolism.
Vitamin B9 (Folate) for… balancing homocysteine levels, blood formation, heart protection and is also very important for women during pregnancy for fetal development.
And…
Vitamin B12 (Cobalamin) for… The formation of Red Blood Cells within our Bone Marrow.
These are the three main one’s Magnesium, Zinc and Potassium are also important for Blood health.
As for sickle cell anaemia and other genetic-based types, this is not so much to do with vitamin/mineral deficiencies but rather that people with these conditions tend to form blood cells differently.
Sickle Cell is called this because these Red Blood Cells form in the shape of a sickle (crescent-shaped). Which makes it harder to transport oxygen.
However, this does not mean these types can not be benefited from eating healthy, and even more so from consumption of Iron Rich Foods and B Vitamins. Which, brings me to my list of foods…
Best Foods To Treat Anemia
1# – Red Meats And White Meats
I will start with the obvious one. Of course, many vegetarians will know that you don’t need meat to get Iron. Leafy Greens such as Spinach, and Kale are great examples of this.
However, with that being said eating Meat is the best way to get Iron through your diet. Actually, so are Eggs – not something I personally like but good information to know. Also, some of the less favourable choices of Meat products such as liver, kidneys and heart are good sources of Iron. So are giblets which I didn’t think were something eaten by anybody, but generally speaking.
Red meat such as Beef is probably the main one here but even White Meats such as Pork and Chicken contain Iron also. Which, is a point maybe worth mentioning many that convert to either Vegetarian or Veganism find their Anemia is caused by giving up meat. I think while this may be true it definitely does not mean that you need to start eating meat again.
2# – Leafy Greens Are Very High In Iron
As mentioned above dark leafy greens such as Spinach, Kale, Spring Greens and Cabbage are all very good plant-based options for getting the Iron your body needs. In fact, even if you are not a vegetarian why not eat your meat alongside these Green vegetables?
Not only is it healthy anyway but enjoyable I would say as well.
Also, Broccoli I’m pretty sure doesn’t count as a leafy green vegetable but this I would say is another good one to add into the mix. Actually, Broccoli is very high in Iron I would list it separately but I think leafy greens is close enough.
3# – Seafood as an Iron Rich Alternative To Meat
Now, here is an interesting one. If you are not vegetarian but just not very keen on meat there is always Seafood!
Shellfish, Mussels, Clams and Oysters especially are very rich in Iron. In fact, Shellfish contains a type of Iron called Heme Iron which is a lot more easily absorbed than the usual type.
Also, Clams are a rich source of Vitamin B12 (Cobalamin) which is very important for the absorption of Iron.
Other than Molluscs a lot of Fish is very high in Iron and B12 as well. Mackerel, Sardines, Tuna, and Haddock are all good one’s to eat. As opposed to Meat I wouldn’t say either one is better but it’s definitely another very good option.
4# – Nuts and Seeds for Iron, Magnesium and Vitamin E
If you are looking for vegan options and even if you aren’t there is a countless option here for boosting your Iron levels.
Pumpkin Seeds, Sesame Seeds, and Flax Seeds are all packed with Iron. Although Pumpkin seeds are pretty special here as only one ounce contains as much as 2.7mg of Iron.
As for nuts, there are Almonds, Pistachios, Brazil Nuts, and Cashews. Although, Pistachios are the clear winner here with as much as 14mg of Iron per every 100g serving.
You also benefit from many other health advantages from both Seeds and Nuts. These include getting extra Vitamin E, Magnesium, Potassium and Zinc.
5# – Beans and Pulses
Not a world away from the Seeds and Nuts I mentioned above it is also worth giving some shine to Beans and Pulses. Otherwise known as Legumes. Chickpeas, Kidney Beans, Soybeans, Lentils and Black Beans are all very rich sources of Iron. Any of these can be of real benefit but one tip to maximize results is to consume alongside vegetables rich in Vitamin C. This is because Vitamin C makes the type of Non-Heme Iron found within Legumes much easier to absorb.
6# – Fortified Iron Rich Breakfast Cereals
In this day and age, many kinds of breakfast cereals make it very clear that they contain Iron.
It is not just the usual suspects such as Bran Flakes and Muesli either. You have Corn Flakes, Rice Crispies, Coco Pops, Sugar Puffs, Wheetos and Quaker Oats. Next time you go food shopping check the boxes you will see what I mean.
Not just this either but if you are looking for the Best Foods To Treat Anemia these cereals are usually packed with B-Vitamins as well. Plus dietary fibre and protein.
Note: Some of the information from above I have got from [Source: Here]
7# – Yeast Extract Is Packed With B-Vitamins!
In the UK we have a quite famous brand of Yeast Extract called Marmite. According to the advertising people either love it or hate it.
It’s funny actually because it is so true.
Most people you will ask are either quite partial to Yeast Extract or they really don’t like it at all.
However, it is actually very good for you and I have added this to my list of Best Foods To Treat Anemia because it contains B-Vitamins. I’m sure I mentioned already that in some cases getting enough Vitamin B9 and B12 is just as important as getting enough Iron.
I mean yes Iron is important but without these B-Vitamins, it can be quite difficult to absorb.
So, maybe a bit of Marmite on toast here and there really isn’t a bad shout.
8# – A Pint Of Guinness For Iron, B9 and B12
Yes, so I remember hearing a story about a man I used to know. He used to drink Guinness like it was going out of fashion. For years he would always be down the pub drinking pint after pint.
I can still see him now standing up against the bar as he was always there lol in the same place. Every day I think once his work was done the pub would be his first port of call. Anyway, as he got older he retired from his business and moved away back to his home country. A few years back now but I remember hearing this story.
So, after he moved away apparently he got ill very quickly. He developed Anemia and what the doctor told him was that because his body thrived so much off the Iron he got from drinking Guinness so much before it was now causing him to have an Iron Deficiency. Mad I know but it’s a true story.
He tried to get hold of what Guinness he could but sadly this was how he met his demise. So, I hope this is a lesson to all the Guinness drinkers out there – don’t move away to a country with no Guinness. If you are going to move – go to Ireland.
It’s pretty tragic really but this just highlights how much Iron is in Guinness. It is also a source of both Vitamins B9 and B12 which a lack of can cause another type of Anemia. You really can not make this up. it is even true that in days past patients were given Guinness in the hospital to recover from surgery! Check out some funny stories on Quora
Seriously, and there is a reason why they recommend that pregnant women drink a couple of glasses of Guinness a week. Gestating Babies need Iron as well. It is needed to develop blood cells same as the B-Vitamins.
So if you are having a baby a Guinness here and there might actually help lol
Also, If you are Anemic you could definitely try this if it is an Iron Deficiency and not just this If it is a B-Vitamin issue this might actually help as well. Just drink in moderation though as for all its benefits Guinness is still an alcoholic drink.
Final Thoughts – In Summary
What Are The Best Foods To Treat Anemia
It really depends on what you like. Do you eat Meat? do you prefer Seafood? or are you a Vegetarian or Vegan?
I think honestly, even though I do eat meat if I had Anemia I would probably be looking at the Plant-Based options more. Although, as a treat, I would probably buy a bag of Pistachios with a can of Guinness Original. It gets a bit much drinking it all the time because it is so smooth and easy to drink but yes that would be my choice.
But, each to our own ‘Pumpkin Seeds’ do you like those? How about Clams, Oysters, Mussels and Shellfish?
Do you love Marmite or hate it? and do you eat Cereal? I mean really you have a lot of options and I hope this article has gone some way to making you think about which route to go if you need any kind of help.
I’ve actually enjoyed writing this I must admit. Especially getting the chance to share my story
but of course, I would still love to hear from you in the comments.
Your Feedback – Let Us Know…
Thank you for reading my article ‘The Best Foods To Treat Anemia’. What do you think?
Do you have any suggestions? Let me know in the comments.
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Best regards;
Alex B. Chivers
DynamicIdeas4Life.com
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My husband and daughter have Mediterranean anemia. I suppose eating these foods would also helpwith their form of anemia. I knew a lot of the foods you suggested contained iron, but was amazed to see how loaded with iron Guinness beer is. That’s pretty amazing.
I myself was anemic as a child but do not think I am now. I enjoy eating all these foods and would rather eat food than take supplements. Perhaps eating these foods helped me overcome my anemia.
Thanks for the article. It was very informative.
Nina
Thanks for commenting Nina. Have not heard of Mediterranean Anemia before – I will have to look it up. Although, I would guess that yes it’s possible these foods might help them. I think you get Bread that has Pumpkin seeds on maybe try that and of course Seafood if they like it. I mean to be fair there is quite a lot of foods you can try. Most home-cooked meals I think if you can get creative and add a couple of extra nutritional ingredients in there it can help. If they like Guinness even better lol just don’t overdo it because it can make you need more Iron than ever before. I usually have my phases but I start to notice after a while that it gets easier and easier to drink.
Anyway loving your gardening posts. Will look forward to the next one.
Best regards;
Alex C