Diet for iron deficiency anemia

It is characterized by a decrease in organic iron stores causing a reduction in the number of red blood cells or red blood cells. Red blood cells supply oxygen to all cells in the body and iron is an essential mineral for the transport of oxygen. For this reason, when there is anemia, it usually appears tiredness, fatigue, weakness, and paleness among other symptoms.

There are most vulnerable population groups of suffering from iron deficiency anemia due to increased iron requirements as in:

• Stages of rapid growth (babies, children, adolescents).
• Pregnant or lactating women.
• Fertile woman with heavy blood loss during menstrual period.

However, a high percentage of iron deficiency anemia is due to the follow-up of improper diets and insufficient in iron and are called nutritional anemias. Eating together with foods that promote its absorption can help treat this type of anemia.

Therefore, when designing a dietary treatment, the daily diet should include different types of food.

Iron rich foods

First of all, we must bear in mind that there are two types of iron:

•  Foods of animal origin (meat, fish and shellfish, liver, ...) that contain heme iron, which is absorbed, therefore we must consume them in greater quantity.
• There are others vegetarian food (cereals enriched in iron, legumes, nuts, vegetables and vegetables) that contain the so-called non-heme iron, which is not absorbed the same. The yolk of the egg has the peculiarity that, being a food of animal origin, it contains non-heme iron.

Knowing this distinction, richer sources of iron in our diet they are found in the following foods:

• The meats: beef, pork, lamb; the liver is an excellent source and other organs.
• The birds: chicken, duck, turkey. The liver stands out (especially dark meat).
• Fish and shellfish they are foods rich in iron. Among them, cockles, mussels, oysters and scallops stand out as great sources due to their high concentration of iron. Canned seafood (cans of tuna, sardines, cockles, mussels, anchovies, etc.) is a very convenient and practical alternative to consuming heme iron on a daily basis. Example: tuna or sardines or anchovies sandwich, sea salad with cockles, mussels, prawns, or pasta with tuna.
• Dark green leafy vegetables like broccoli, kale, spinach, and chard. Peas, leeks, and radishes are also rich sources of iron. But among all, parsley stands out for its concentration of iron.
•  Legumes. Dry beans and soybeans stand out. A very healthy option is tofu burgers. Lentils and chickpeas are also great sources.
• Dried fruits. These include pistachios, cashews, almonds and roasted peanuts.
• Dried fruits They are also great sources of iron. The raisins stand out.
• White bread, pasta, rice, and cereals fortified with iron.

Foods that promote iron absorption

In addition, we must bear in mind that there are certain foods that help the absorption of iron, so it is essential that we add them to our usual diet:

• The or ascorbic acid favors its absorption. Between the rich sources of vitamin C It is found: pepper, parsley, citrus (orange, lemon), kiwi, strawberries, etc. In addition, if the fruit is allowed to ripen on the tree and is harvested in season, it concentrates more of the vitamin C.
• If mixed in a same dish various proteins they favor the absorption of iron. Increasing the consumption of foods that contain heme iron increases the absorption of non-heme iron (example: legumes with fish, brown rice with minced meat).

Foods that decrease iron absorption

Some foods work just the opposite of those already mentioned, reducing iron absorption. So a person suffering from anemia should try to moderate their consumption:

• Phytates (whole grains).
• Tannins (coffee, tea, chocolate, red wine).
• Acetic acid (vinegar).

How to achieve a balanced diet rich in iron

• Improve the selection of foods by choosing those that contain higher proportion of heme iron.
• If you consume legumes you should include foods rich in vitamin C (pepper, tomato, parsley, lemon, kiwi, orange ...) or proteins (meat, fish, egg) to improve iron absorption. Example: chickpeas with fish or lentils with pepper.
• In a balance diet It is recommended to consume legumes 1-3 times a week.
• If meat, fish or egg is consumed for improve heme iron absorption an alternative is to introduce a citrus fruit for dessert or to accompany the dish with a food rich in vitamin C. Example: meat with orange juice or fish dressed with lemon or meat accompanied with peppers or fish with garlic and parsley.
• In a balanced diet it is recommended to consume:
  • Lean meat (lean beef (steak or fillet), beef tenderloin, pork loin, horse, beef burger ...) 1-2 times a week.
  • White meat (chicken and turkey without skin, rabbit) 2-3 times a week.
  • Fish 3-4 times a week.
  • 4 units a week (no more than 1 yolk daily).
• Germination is a process that causes transformations in the food, increasing the content of assimilable iron. Therefore, when preparing salads it is recommended include sprouts.
• Supplement the daily diet with white bread, pasta, rice or cereals iron enriched.
• Avoid taking large amounts of tea, coffee, or acetic acid (vinegar) in food as it inhibits the absorption of iron.

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