Iron deficiency anaemia is a condition in which the body lacks sufficient healthy red blood cells. Red blood cells are largely responsible for transporting oxygen throughout the body. Understandably, then, if you have iron deficiency anaemia, you may experience symptoms of oxygen deprivation, which may include but are not limited to shortness of breath, fatigue and frequent illness, among others.
The good news is that iron deficiencies are fairly easy to correct, with both a healthy diet and supplementation. If your doctor diagnosed you with anaemia, or if you suspect you may be anemic, consider changing your diet to include the foods listed in this article.
Depending on the severity of your deficiency, the symptoms of anaemia may be so mild as to go unnoticed, or they may be alarming. As your body grows more deficient in the much-needed mineral, however, your symptoms will become increasingly intense. Signs you may be iron deficient are as follows:
If you develop any of these symptoms, consult with a doctor right away. Though these are symptoms of anaemia, they are also common symptoms of other chronic conditions. An accurate diagnosis can ensure you receive the guidance and treatment you need to enjoy optimal health.
Though there are a few different causes of iron deficiency, one of the most prevalent is lack of iron in the diet. If this is the case with you, you can easily correct your iron levels by taking care to add iron-rich foods, as well as foods that easily absorb iron, into your diet.
The most obvious source of iron, for most people, is red meat. Though lean red meat is among the top sources, there are dozens of other meat and non-meat sources of iron:
Many iron-rich foods also fall into the “dark leafy green” category. Some greens that can drastically improve your iron levels when consumed regularly are as follows:
For some people, anaemia is the result not necessarily of a lack of iron-rich foods in your diet but rather, an ability for your body to effectively absorb it. If absorption is your issue, considering foods that are high in vitamin C to your diet, as vitamin C enhances the body’s ability to absorb iron. Foods that are particularly beneficial when it comes to mineral absorption are as follows:
If you eat these foods, combined with iron-rich foods, you can significantly improve your iron levels.
Just as there are certain foods and substances that can help increase iron absorption, there are others that can interfere with your body’s ability to do so. Those are as follows:
Note that you should not necessarily avoid tannins or calcium—rather, you should time your consumption of them to come either before consuming iron-dense foods or an hour or two afterward.
Your diet can make or break several aspects of your health, including red blood cell health. A diet low in or devoid of iron-rich foods can lead to iron deficiency anaemia and, subsequently, a lack of sufficient oxygen throughout the body. This, in turn, can result in a myriad of complications, including but not limited to extreme fatigue, weakness, easy bruising, dizziness, breathlessness and more.
If you develop symptoms of anaemia, schedule an appointment with your doctor. In the meantime, though, try altering your diet to include more iron-dense foods, along with foods that help with iron absorption. You may discover that healthy dietary changes are all you needed to start feeling better.