According to information from the World Health Organization (WHO), anemia affects almost 28% of the population worldwide and its highest prevalence is in preschool-age children (47 percent) and in women pregnant (41 percent).
We tell you about this condition and its symptoms, as well as some iron-rich food tips that you can consume, in case of anemia and to help prevent it.
What is anemia?
The common anemia or iron deficiency anemia It is a condition in which the amount of red blood cells or hemoglobin in the blood is below normal, which causes that not enough levels of oxygen are transported to the body.
Commonly, anemia is caused by the lack of iron, although it can also be caused by various reasons such as very abundant menstrual periods, pregnancy, inherited disorders, chronic diseases or food deficient in folic acid or vitamin B 12, among others.
In Babies and more Diseases that can complicate pregnancy: anemiaThis condition is mainly characterized by a feeling tired or tired, but also manifests the following symptoms when it comes to a mild anemia or that develops slowly:
- Difficulty breathing
- Dizziness
- Headaches
- Arrhythmias
- Irritability
- Trouble concentrating or thinking
- Loss of appetite
- Tingling and numbness in hands and feet
In the case of severe or worsening anemiaThere may also be other symptoms such as:
- Brittle nails
- Desire to chew or eat ice
- Dizziness when standing up
- Pale skin tone
- Trouble breathing even while resting
- Abnormal or more heavy menstrual bleeding
- Mouth ulcers
In order to diagnose if you suffer from anemia, certain Blood tests, such as complete blood count or measuring blood levels of iron, vitamin B12, folic acid and other vitamins and minerals.
If not served on time, severe anemia could cause serious problems by presenting low levels of oxygen in the organs, as in the heart, which could lead to heart failure.
If you have any symptoms, you should see your doctor so he can diagnose and indicate the appropriate treatment according to your condition. Eating a nutrient-rich diet such as iron helps prevent anemia, so if you suffer from anemia or want to prevent it, we tell you what are the foods rich in this nutrient.
Iron-rich foods
As I said at the beginning, the most common anemia is that caused by iron deficiency, so we must include in our diet foods that are rich in iron, to help fight it and prevent it. Some examples of these foods are:
Meats
Ideally, we alternate with different types of meat, since both red meat and white meat provide us with iron. Beef, chicken, turkey, pork and others, all contain iron in amounts surrounding 2 mg per 100 grams approximately. Partridge and quail, much more, 7.7 mg per 100 grams.
It is recommended to consume meat from two to three times a week, both in meat recipes and also ideal in broths when it is cold. Too the viscera like beef liver, as well as the blood sausage made with red blood, they are excellent food sources of Hem iron, easily absorbed. If you don't know how to cook it, here are some recipe ideas with black pudding.
Fish and seafood
In addition to providing many benefits for the body, they contain large doses of minerals. Fish are essential in the diet, it is recommended to consume them three to four times per week cooked both in the oven and in stews, and even in salads.
Prawns, prawns, mussels, cockles and chirlas are important sources of iron. Clams, for example, contain a high amount of iron, about 24mg per 100 grams, when an adult needs 8mg per day for men and 18mg for women of childbearing age.
Vegetables and vegetables
Mainly stand out the green leafy vegetables (chard, spinach, cabbage, celery, broccoli, arugula, lettuce and watercress), as well as beets, radishes and leeks. All of them can be consumed in elaborate or raw dishes in the form of a salad.
Spinach contains 4 mg of iron per 100 gr, and they are also rich in vitamin A. You can prepare them in both hot and cold dishes, as well as in smoothies or juices combined with fruits.
Legumes and cereals
All types of legumes are ideal for our body, and you can choose between beans, lentils, beans, beans, peas. Also brown rice, bread and cereals fortified with iron are a great option.
Beans are the richest legumes in this mineral (8.5 mg per 100 grams). They are also rich in other minerals such as manganese, copper, calcium and phosphorus. There are many ways to cook them: stews, stew, salad, snacks, broths, etc.
Vegetables combined with vegetables give us plenty of possibilities to include in daily recipes, both as an accompaniment or as a main course.
Nuts
Nuts such as almonds, pistachios, pipes, hazelnuts, nuts and pine nuts contain a high dose of iron, but we should not abuse them. Ideally, eat them as a snack between meals, but not fried, since although it is the most common way to present this product, they contain calories and extra fats that in most cases are usually more harmful than beneficial to our health.
You can include them in breakfast or in nutritious snack recipes for any time of the day.
Dehydrated fruits, such as plums and dates, are also a good option.
In VitónicaTop 6 of foods rich in ironVitamin C, key to iron absorption
Something that is very important and recommended when eating foods rich in iron, is that we must combine them with foods that are rich in vitamin C, because these help iron to be better absorbed by our body. On the other hand, coffee and tea cause the opposite effect and block their absorption, so we must avoid them one hour before and one hour after meals and limit their consumption.
Remember that while a diet with iron-rich foods helps us prevent or keep anemia at bay, you should always consult your doctor in case of any symptoms, because sometimes it is necessary to take a special treatment to treat this condition.
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