Diet plan for anemia: Best meals and foods for boosting iron

Diet Plan for Anemia Best Meals and Foods for boosting iron

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Diet Chart for Anemia A well-balanced diet or healthy diet plan for Anemia containing a good amount of iron-rich foods can be helpful to control anemia. Your body can make enough hemoglobin only when your body has a good amount of iron. The deficiency of iron in your body can become a serious problem because it is the hemoglobin present in the red blood cells that take oxygen from the heart to different body tissues. It is estimated that about 50% of pregnant women, 20% of women, and 3% of men have insufficient iron in their bodies.

Fruits & Vegetables Dark leafy greens like spinach contain a huge amount of non-heme-iron while citrus fruits that are rich in Vitamin C help the stomach to absorb iron. Furthermore, Swiss chard and Collard greens are highly rich in both Vitamin C and iron.

Vegetables: – Curly kale and other varieties, Collard greens, Swiss chard, Red and yellow peppers, Spinach, Sweet potatoes, Beet greens, Watercress, and Dandelion greens, etc Fruits: – Pomegranates, Oranges, Strawberries, Lemon, and Key lime, etc.

Nuts and Seeds Nuts and seeds are considered foods that contain a high nutrient value. Studies report that one ounce of pistachios provides 6.1% of the required iron value in a person.

Cashews, Sunflower seeds, pumpkin seeds, pine nuts, walnuts, almonds, peanuts, hazelnuts, hemp seeds, pistachios, etc.

Meat and Fish Meat and fish contain heme iron while the chicken is highly rich in heme protein. For an anemia patient, a meal of a few ounces of grilled chicken with broccoli, sautéed spinach, and tomatoes can provide an adequate amount of iron.

Lamb, Liver, Oysters, Salmon, Perch, Beef, Venison, Shellfish, Shrimp, Tuna, Halibut, Haddock, Chicken, etc.

Eggs Eggs are not only rich in proteins but they contain sufficient amount of iron as well. A breakfast of eggs with toast, and roasted tomatoes can give you a better start of the day.

Beans and Pulses Consuming iron-fortified cereals, bread products, pasta can be good for anemia patients. For anemia patients, lentils are considered a superfood and half a cup of lentils can provide you about 20% of iron of your body requirement. Beans and pulses like Chickpeas, black-eyed peas, black beans, lima beans, kidney beans, soybeans are provided a good amount of iron to both vegetarians and non-vegetarians.

Fortified Food Foods fortified with iron can be highly helpful for anemia patients. Adding food items to your diets like fortified cereals, fortified pasta, fortified white rice, fortified orange juice, foods made from fortified white flour, and foods made from fortified cornmeal can provide a sufficient amount of iron to your body.

Grains Grains are a good source of iron for your body. However, there are certain other natural products like quinoa, oats, whole wheat, Kamut, Teff, etc which are not only rich in hemoglobin but can increase the hemoglobin level in your blood.

Diet Plan for Anemia Anemia is a grave problem that affects most pregnant women and children throughout the world. About 42% of children below 5 years and 40% of pregnant women are globally anemic. People suffering from anemia can benefit from adding iron to their diet. Moreover, the Diet Chart for Anemia listed above can be very helpful to manage anemia.