10 foods you should eat – step to health

Anemia is a diet-related condition. In many cases, it is caused by malnutrition. However, just as a poor diet can promote obesity, so can anemia.

In this article, we will tell you more about what you need to know about anemia and also share with you some rules that can help you fight it.

What is anemia?

Anemia is a condition or syndrome that leads to a decrease in the size or amount of red blood cells in the blood. In the same way, may be characterized by low hemoglobin levels.

In general, anemia occurs as a result of an inadequate diet where there is a significant lack of micronutrients such as iron, folic acid and vitamin B12.

Types of anemia

anemia diet

The most common anemia is related to iron deficiency. It can be caused by very low consumption of foods rich in this metal, but it can also be explained by intestinal dysfunction, which prevents the absorption of these nutrients.

In the same way, Excessive blood loss caused by bleeding, surgery or periods can affect.

Iron deficiency prevents the normal reproduction of red blood cells. Hence the fact that our body produces less red blood cells than is necessary. In addition, the few remaining red blood cells are usually very small or have low hemoglobin levels.

On the other hand, anemia can also be caused by a lack of folic acid or vitamin B12. In the first case, it is characterized by the biological production of red blood cells that are large but very fragile.


The main symptoms of an anemic person are:

In general, the most notable sign is paleness, but anemia is also manifested by a noticeable loss of strength as well as a weakened state of mind.

Anemia diet

Anemia is caused by an absolute deficiency or lack of certain nutrients. This is why eating foods high in these vitamins and minerals can help us improve.

The first thing you need to know is the right amounts your body needs every day. A healthy person, in addition to exceptional cases such as pregnancy, generally needs the following daily amounts:

  • Iron: 8 mg for men and 18 mg for women
  • Folic acid: 400 mcg
  • Vitamin B12: 2.4 mcg

In the rest of this article, we present some of the most beneficial foods to prevent and fight anemia.

1. Planted alfalfa

100 grams of alfalfa shoots can provide up to 1 mg of iron. In addition, they also contain vitamin C, which has been beneficial to your anemia diet ever since. This vitamin helps improve iron absorption.

2. Oats

oats are part of the anemia diet

One serving of 100 g of oats provides your organizer with about 5 mg of iron. For example, a glass of oatmeal can meet about 50% of your daily iron needs.

Read this: Eat oatmeal effectively

3. Red meat

Red meat also contains iron. By consuming 100 g of meat, you get 3 mg of iron. Therefore, red meat does not contain much fat.

4. Dried figs

Another ally in your anemia diet is dried figs, as it provides 4.2 mg of iron per 100 g consumed. Fresh figs also bring in iron, but in smaller quantities: 0.6 mg per 100 g.

5. Radiation

Kiwi contains a high proportion of vitamin C: about 98 mg per 100 g. Even if this fruit does not provide you with iron immediately, it provides you with vitamin C and, as a result, your body can better absorb iron from other sources.

6. Lentils

One serving of 100 g of lentils contains 3.3 mg of iron. In addition, they provide you with other important nutrients, such as folic acid and copper.

7. Beer dough

Beer dough is multi-vitamin. In fact, it contains a wide variety of minerals, trace elements and proteins. In addition, it provides us with all the B vitamins.

To consult: The great benefits of beer

8. Half

Miso is a spice of soybeans, cereals and sea salt that can be found in a wide variety. All forms of miso provide iron, but the most beneficial of these forms is hatcho miso, which contains 7.1 mg of iron per 100 g.

9. Peanuts

Peanuts are an excellent choice in your anemia diet. since 100g contains 3.9 mg of iron.

So, a 100 g portion brings you about 1.2 mg of copper. It is one of the metals whose deficiency could cause anemia. Thus, the combination of these two nutrients can have a beneficial effect in combating anemia.

10. Beets

Beets provide you with 0.80 mg of iron per 100 grams, as well as vitamin C and folic acid.

All of these nutrients combine to create a kind of barrier that can protect you from anemia. Anyway, You should consult a professional who will monitor your condition throughout the recovery process.

The specialist will tell you which foods to eat, depending on your physical condition. The anemia regimen should be performed under medical supervision.

10 foods you should eat – step to health
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