Table of contents:
- 1. Meat
- 2. Kidneys, liver or chicken heart
- 3. Barley or wholemeal bread
- 4. Dark vegetables
- 5. Beetroot
- 6. Black beans
- 7. Fruits with Vitamin C
Anemia is a disease caused by a lack of blood or a decrease in red blood cells and hemoglobin, which are responsible for transporting oxygen to various organs and tissues of the body.
Thus, as there is a decrease in the amount of circulating oxygen, several symptoms can be noticed, such as fatigue, tiredness, weakness, pallor and nausea, and can be treated with food and diet adjustments.
Foods that cure anemia are those rich in iron, as iron is essential for the formation of hemoglobin, which is the component responsible for transporting oxygen throughout the body. Therefore, it is important to consume foods that are sources of this mineral, such as liver, red meat or beans, as well as foods rich in vitamin C, such as oranges, lemons or strawberries, in the same meal, as it is possible to improve the absorption of iron at the intestinal level.
Red meats contain a lot of iron and vitamin B12, so they should be consumed about 2 to 3 times a week to fight anemia. White meats also contain iron, but to a lesser extent, so you can alternate between a day of red meat and a day of white meat such as chicken or turkey.
2. Kidneys, liver or chicken heart
Some specific parts of meat, such as chicken kidneys, liver and heart also contain a lot of iron and vitamin B12 and should be eaten in a he althy way, grilled or cooked, but not every day.
3. Barley or wholemeal bread
Barley bread and wholemeal bread contain a high content of iron, so people who are anemic should replace white bread with this type of bread.
4. Dark vegetables
Vegetables such as parsley, spinach or arugula, in addition to being rich in iron, are also a source of calcium, vitamins, beta-carotene and fiber, great for maintaining the body's balance. So, a good way to use them is to add them to salads or soups.
Due to their high iron content, beets are also great for fighting anemia. A good way to use it is by mixing this vegetable in salads or making juices, which should be taken daily. See how to make beetroot juice.
6. Black beans
Black beans are rich in iron, but to improve their absorption, it is important to accompany the black bean meal, with citrus fruit juice for example, because these fruits are rich in vitamin C that improves the absorption of iron. iron.
7. Fruits with Vitamin C
Fruits with vitamin C, such as orange, lemon, tangerine, grapefruit, strawberry, pineapple, acerola, cashew, passion fruit, pomegranate or papaya, are rich in vitamin C, which is very important to enhance the absorption of iron present in food, therefore, it is recommended to eat with them some food source of vitamin C. See an example of a menu in How to make a diet rich in iron to cure anemia.
These dietary modifications will ensure the amount of iron needed, increasing the amount of hemoglobin in the blood. However, knowing the type of anemia and its cause is essential for successful treatment.