In case of anemia the amount of red blood cells in the blood is decreased, writes Health24. The most common symptom of anemia is exhaustion, but drowsiness, headache, chest pain, difficulty breathing, and heart rhythm disturbances also occur. Constantly cold hands and feet are also a sign of anemia. Nearly half of anemia cases are caused by insufficient iron reserves in the body.
According to nutritionist Lisa Moskovitz, getting enough iron through food is the most important thing to prevent and relieve anemia, especially in cases of iron deficiency anemia. Simply changing your menu can help ensure better blood supply. However, in case of suspicion of anemia, it is important to consult a doctor, who can confirm it with the help of an analysis. Therefore, it makes no sense to start consuming iron supplements first.
The body can only store iron for a short time, so it is important to get it through food every day. The following foods are good sources of iron:
Dark green leafy vegetables. In the case of leafy vegetables, it is a source of non-heme iron, the absorption of which is not so easy and which we should eat in slightly larger quantities. A good source of iron is, among others, spinach, heat treatment of which increases the likelihood of absorption of the necessary nutrients. Since spinach does not have a particular aftertaste, it can be cleverly hidden, for example, in casseroles, lasagna and, why not, in an omelette, and can even be eaten by children.
Nuts and seeds. They are a good source of plant-based protein and fat, but they also help meet your daily iron needs. For example, pumpkin seeds and pistachios can be highlighted.
Legumes. Various beans, chickpeas and lentils contain both iron, folate and vitamin C, the latter in turn facilitating the absorption of iron into the body. For example, a cup of cooked lentils contains 7 milligrams of iron, 10 grams of fiber and 18 grams of protein, significantly helping you meet your daily norm for numerous nutrients.
2024-01-08 07:28:00
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