L ' anemia, iron deficiency anemia is characterized by a
reduction of red blood cell count leading to experience shortness of breath,
fatigue and palpitations. But how to build an iron anemia diet ?
This condition exists when the body experiences a decrease
in that mineral responsible for transporting oxygen in the blood.
The situation can be managed by taking iron supplements or by building an iron deficiency anemia
diet .
Absorption of iron
Before understanding how to follow a diet for iron
deficiency anemia it is important to know that iron metabolism is activated in
the gut, even if the body loses 0.8-1.5 mg of iron per day via urine, stool ,
menstruation and / or peeling of the skin.
In principle, the diet manages to support the daily
requirement with its 10-35% of iron coming from food of animal origin and its
2-10% of iron coming from food of plant origin.
If you add to this the presence of vitamin C, sugars and
amino acids then it is possible to facilitate the absorption of iron.
The daily requirement varies according to age, sex and
particular conditions: children need 9 mg, men need 12 mg, women of
childbearing age require 18 mg, pregnant women require 30 mg while women
lactating women need 12 mg.
Iron deficiency
The iron deficiency occurs due to a diet low in iron-rich
foods (meat, vegetables and whole grains), excessive consumption of bran,
Alterations (diarrhea, bleeding) or exceptional conditions (pregnancy,
breastfeeding and activities intense physics).
Diet for iron deficiency anemia
L ' anemia, iron deficiency can be treated by taking iron
supplements and diet against' anemia iron .
With anemia , the iron- rich diet must supplement foods that
contain iron capable of restoring the percentage necessary for general
well-being.
It is advisable to eat meat (mostly red) and fish rich in
heme iron (more absorbable variant of iron) on an empty stomach and avoid foods
that hinder the normal absorption of the mineral.
Obviously we must not give up plant foods, but we must
prefer those that absorb the mineral from the soil such as asparagus, lentils
and potatoes.
Red light for coffee, tea and wine rich in substances that
break down the absorption of iron such as tannins, sulphates, phosphates,
phytates, oxalates and carbonates.
As already mentioned, however, green light for all those
substances that favor the absorption of the mineral: vitamin C and antioxidant
substances.
What does it mean on an empty stomach? Simply that at least
a couple of hours must have passed since the previous meal and that nothing
should be consumed in the next two hours (no drinks, tea or coffee).
There is no standard table of foods rich in assimilable iron
, but it is possible to identify the foods that can be included more easily in
the weekly menu for an iron-rich diet that is not afraid of anemia.
1. Bitter
cocoa and dark chocolate - A little cocoa in a smoothie or a small piece of
chocolate can avoid iron deficiency.
2. Lentils -
We think a single plate of lentils holds 7 mg of iron, a real extra dose of
this mineral.
3. Chickpeas
- These legumes are rich in iron and in addition they allow you to prepare
different recipes of first courses rich in iron .
4. Beans -
Among the foods rich in iron there are also beans that express their best in
combination with vegetables rich in vitamin C.
5. Rocket
and spinach - Rocket and spinach (very rich in iron) are the protagonists of
several recipes rich in iron.
6. Beetroot
juice - Vegetable juice is generous in iron (11 mg of iron compared to 100 g of
product).
7. Pistachios
- Pistachios are perfect for anyone with low iron, but also for those with
diabetes.
8. Sesame
seeds - These vegetable seeds are very rich in iron and are also important for
the percentage of oleic acid, calcium and phosphorus.
Iron rich diet menu
We propose a daily menu to keep in mind as a typical scheme
on which to build your iron-rich diet.
Breakfast : 125g yogurt or 150ml milk, 40g rusks or 60g
cornflakes and 10g sugar.
Snack : A serving of mixed fruit or a cereal bar.
Lunch : 60 g legumes with 40 g of pasta or 70 g of pasta
with sauce, 100 g of rocket seasoned with a tablespoon of extra virgin olive
oil or other cooked vegetables and 150 g of fruit.
Snack : A fruit, a beet juice or a yogurt.
Dinner : 150 g of meat, 100 g of ham or 200 g of fish, 200 g
of spinach seasoned with a tablespoon of extra virgin olive oil or other cooked
vegetables and 150 g of fruit.
