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Do You Struggle with Anemia? Here Are Dietary Changes That Will Help Win Your Health Back

Anemia happens when your body doesn’t have enough healthy red blood cells. The condition is mainly caused by blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells. There are many types of anemia. The most common type I noticed is iron deficiency anemia. Red blood cells contain a protein called hemoglobin. Hemoglobin is full of iron. Without sufficient iron, your body can’t make the hemoglobin it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body. (1)

A lack of folate and vitamin B-12 may also impact your body’s ability to make red blood cells. If your body can’t process B-12 properly, you may develop pernicious anemia. Once you CONTACT me to schedule a FREE 20-minute phone consultation, I will recommend a diet rich in iron, B vitamins, and vitamin C to help you manage anemia. I’ll strongly recommend you CONTACT me to explain your unique case before taking supplements.

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Dietary Plan for Anemia

Anemia could be managed by dietary changes. The best diet plan for anemia includes foods rich in iron and other vitamins essential to hemoglobin and red blood cell production. I’ll recommend that you also include foods that help your body absorb iron better. There are two types of iron in foods: Heme Iron and Non-heme iron. (2)

Heme iron is found in meat, poultry, and seafood. Non-heme iron is found in plant foods and foods fortified with iron. Your body can absorb both types, but it absorbs heme iron more easily. Here are foods you should to your diet to get more iron and help fight iron deficiency anemia:

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1. Leafy greens

Leafy greens, especially dark ones, are among the best sources of non-heme iron. They include:

  • Spinach
  • Kale
  • Collard Greens
  • Dandelion Greens
  • Swiss Chard

I will recommend some leafy greens such as Swiss chard and collard greens that also contain folate. A diet low in folate may cause folate deficiency anemia. Citrus fruits, beans, and whole grains are good sources of folate.

When eating dark, leafy greens for iron, there’s a catch. I observed that some greens high in iron, such as spinach and kale, are also high in oxalates. Oxalates can bind with iron, preventing the absorption of non-heme iron. So while it’s beneficial to eat your greens as part of an overall anemia diet, don’t depend on them solely to support the condition but I’ll strongly recommend you CONTACT me to explain your unique case.

Do you know that Vitamin C helps your stomach absorb iron? I’ll advice you eat leafy greens with foods that contain vitamin C such as oranges, red peppers, and strawberries to increase iron absorption. Some greens are good sources of both iron and vitamin C, such as collard greens and Swiss chard. (3)

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2. Meat and poultry

All meat and poultry contain heme iron. I will recommend red meat, lamb, and venison which are the best sources. Poultry and chicken have lower amounts. Eating meat or poultry with non-heme iron foods, such as leafy greens, along with a vitamin C-rich fruit can increase iron absorption. (4)

3. Liver

Are you one of those that shy away from organ meats? I strongly recommend these because they are a great source of iron. Liver is arguably the most popular organ meat. It’s rich in iron and folate. Some other iron-rich organ meats are heart, kidney, and beef tongue. (5)

4. Seafood

Some seafood provides heme iron. Shellfish such as oysters, clams, scallops, crabs, and shrimp are good sources. Most fish contain iron. Other fish that I will recommend with the best levels of iron include:

  • Canned or Fresh Tuna
  • Mackerel
  • Mahi Mahi
  • Pompano
  • Fresh Perch
  • Fresh or Canned Salmon
5. Fortified foods

Many foods are fortified with iron. I will advice you add these foods to your diet if you’re a vegetarian or struggle to eat other sources of iron. Some of the fortified foods I’ll recommend are:

  • Fortified Orange Juice
  • Fortified Ready-To-Eat Cereals
  • Foods made from fortified refined flour such as white bread
  • Fortified Pasta
  • Foods made from fortified cornmeal
  • Fortified White Rice
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6. Beans

Beans are good sources of iron for vegetarians and meat eaters alike. They’re also inexpensive and versatile. Some iron-rich options are:

  • Kidney Beans
  • Chickpeas
  • Soybeans
  • Black-Eyed Peas
  • Pinto Beans
  • Black Beans
  • Peas
  • Lima Beans
7. Nuts and seeds

There are so many types of nuts and seeds that are good sources of iron. They taste great on their own or sprinkled on salads or yogurt. Some nuts and seeds that contain iron are:

  • Pumpkin Seeds
  • Cashews
  • Pistachios
  • Hemp Seeds
  • Pine Nuts
  • Sunflower Seeds

Both raw and roasted nuts have similar amounts of iron. Almonds are also a good source of iron. They’re great as part of a healthy eating plan, but since they’re also high in calcium, they may not increase your iron levels that much that’s why I recommend you CONTACT me for more support. (6)

Summary

I will like to clarify that there is no single food that can cure anemia. But, eating an overall healthy diet rich in dark, leafy greens, nuts and seeds, seafood, meat, beans, and vitamin C-rich fruits and vegetables can help you get the iron you need to manage anemia. I’ll strongly recommend you CONTACT me to discuss supplements because it’s difficult to get enough iron from diet alone. A cast iron skillet is an anemia diet plan staple. Foods cooked in cast iron absorb iron from the skillet. Acidic foods absorb the most iron, and foods cooked for short periods of time absorb the least.

I will recommend you CONTACT me to schedule a FREE 20-minute phone consultation where would discuss a dietary plan for Anemia that meets your needs and discuss these guidelines:

  • Don’t eat iron-rich foods with foods or beverages that block iron absorption. These include coffee or tea, eggs, foods high in oxalates, and foods high in calcium.
  • Eat iron-rich foods with vitamin C-rich foods, such as oranges, tomatoes, or strawberries, to improve absorption.
  • Eat iron-rich foods with foods that contain beta carotene, such as apricots, red peppers, and beets, to improve absorption.
  • Eat a variety of heme and nonheme iron foods throughout the day to up your iron intake.
  • Eat heme and nonheme iron foods together whenever possible to increase iron absorption.

Add foods rich in folate and vitamin B-12 to support red blood cell production.

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Are you tired of masking your symptoms with harsh medications and want to get to the root cause of Anemia? You could take charge of your health today with a FREE 20-minute phone consultation. We will identify the key areas that need support and give necessary support to show what needs to be done uniquely for your case. Please CONTACT me to schedule a FREE 20-minute phone consultation if you or your loved ones are seeking relief from iron deficiency. Chen Ben Asher will give you her best care recommendations and and give recommendations based on what’s happening inside your body on a cellular level, in a bid to achieve optimum results. Be rest assured that no stone will be left unturned as we look for the root cause!

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Functional Nutrition provides a personalized, holistic, and integrative approach towards better health, healing, relief, and well-being.

The process typically starts with a comprehensive initial evaluation that includes a review of your individual medical history as well as any necessary lab work such as food allergy testing. We also learn your current eating and lifestyle habits so we can optimize them and reduce any negative impact these choices might have on your health.

Once your needs and current nutritional support and lifestyle are understood, the process of nutritional consulting includes everything from food and cooking recommendations to education on why certain foods and nutrients are helpful or harmful. We also discuss functional and targeted supplementation where needed.

We take a practical approach to our work. It does not help you to give you recommendations that don’t work for you or aren’t realistic with your schedule and obligations.

We offer a coaching component to make sure you have all the emotional support and encouragement you need to believe in and make the choices that will promote health and healing within your body.

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