How to fight anemia
1. Sprouted alfalfa
The sprouts contain about 1 mg of iron per 100 g, and 8.20 mg of vitamin C, which promotes the absorption of non-heme iron of plant origin.
About 100 g provide 4.7 mg of iron, which is higher than meat, which is about 3 mg. One cup provides 60% of the daily needs of this mineral.
3. Dried figs
Most of its nutrients are highly concentrated: 100 g provide 2.23 mg of iron, compared to 0.37 mg for fresh figs. Five pieces cover 10% of the daily needs.
Its high vitamin C content (98 mg/100 g) significantly improves iron absorption.
A very good source of iron (9 mg/100 g), although being of the non-heme type (vegetable), they should be ingested with foods rich in vitamin C. They also provide large amounts of nutrients that promote the formation of red blood cells, such as folates (215 mcg/50 g) and copper (0.425 mg/50 g).
6. Brewer’s yeast
It acts as a natural multivitamin, as it contains a large amount of minerals and trace elements, high quality biological proteins and all the vitamins of the B group. It can be found enriched with vitamin B12.
The various varieties of miso that exist are rich in iron. The hatcho miso is the most indicated variety if you have anemia (7.1 mg of iron/100g).
A good source of iron (6.78 mg/100 g) and copper (1.2 mg/100 g), two minerals that when combined have an anti-anemic effect superior to that of a pharmaceutical preparation of iron alone.
9. Red beetroot
Its high content in iron (1.80 mg/100 g), vitamin C (30 mg/100 g) and folates (109 mcg/100g) gives it a great anti-anemic action. Stimulates the production of blood cells in the bone marrow (hematopoiesis).
10. Alga chlorella
It is the only vegetable source of physiologically active B12: 0.6 g chlorella or 3 tablets of 0.2 g provide 4 mcg of B12, the daily maintenance dose. If there is anemia, the intake should be tripled.
The 10 Most Effective Anti-Anemic Foods
Paleness, fatigue, cold, palpitations or headaches are some of the symptoms of anemia. It is usually due to a deficiency of iron, folic acid, or vitamin B12.
Iron deficiency anemia is the most common and may be due to improper diet, intestinal malabsorption, or excessive blood loss from bleeding, menstruation, surgery, or tumors. The body forms fewer and smaller red blood cells, with less hemoglobin, the protein that transports and releases oxygen into cells.
Anemia can also be caused by a lack of folic acid or vitamin B12, which produces large, fragile red blood cells.
B12 is often due to malabsorption due to a deficit of intrinsic factor (a gastric protein), while folic acid is more common when demands increase.
The recommended daily amount depends on age and sex. Except in pregnancy, about 15 mg of iron is needed, 180 to 200 mcg of folic acid and 2 mcg of B12.
A diet rich in these nutrients will help you prevent and fight anemia. Take note, these are the foods with anti-anemic action.