7 foods to add to your diet if you have anemia

Anemia is known to affect approximately 33% of the world’s population. Anemia is a condition in which either the quality or number of red blood cells in the body is reduced, leaving the body deprived of oxygen-rich blood. It causes various symptoms such as shortness of breath, fatigue, dizziness, headaches and sometimes arrhythmias (irregular heartbeat). When the hemoglobin level in men is less than 14-18 grams per deciliter of blood (g/dL) and in women is less than 12-16 g/dL, it is called anemia. Depending on what your results show, your doctor may ask you to take iron supplements as well as make changes to your diet. Here are some iron-rich foods that can boost your body’s hemoglobin levels:

1. Whole grain

Most of the grain we get from our local mart is processed and lacks bran (outer layer). People with anemia should include whole grains in their diet. Whole grains are unprocessed grains that are made up of all three parts of the grain: bran, germ and endosperm. The hard outer shell of the grain, called bran, provides the body with fiber, vitamin B, iron, potassium, magnesium, and antioxidants. They help increase the level of hemoglobin in the blood. Foods such as oatmeal, whole wheat bread and brown rice are rich in iron.

2. green vegetables

It is a well-known fact that green vegetables are a rich source of non-heme iron and can be taken daily to increase hemoglobin levels. Vegetables such as spinach, kale, broccoli, and wild cabbage have the ability to raise hemoglobin levels. However, some green leafy vegetables contain oxalate, which makes it difficult for non-heme iron to be absorbed, so anyone who consumes these vegetables should also consume vitamin C. Vitamin C helps to better absorb stomach iron.

3. beans

Beans are high in folic acid, which promotes the production of red blood cells in the blood and increases the body’s hemoglobin. Common beans that you can eat every day are chickpeas, kidney beans, soybeans, black eye beans, black beans, and pinto beans.

4. Nuts and seeds

Not many people know that there are nuts and seeds that are high in iron. This iron helps increase the level of hemoglobin in the body, but it should be taken in moderation. These iron-rich nuts and seeds include sesame seeds, pumpkin seeds, watermelon seeds, sunflower seeds, cashew nuts, and flax seeds.

5. Tofu

Tofu is one of the best iron-rich products, especially for vegans, because it’s a soy-based product that’s high in protein and low in fat. However, tofu needs to be taken with Vitamin C for better iron absorption.

6. Peanut butter

You will be surprised that the delicious (unsweetened) peanut butter you love is actually rich in iron. Peanut butter not only supplies the body with iron, but also improves its absorption and helps increase the body’s hemoglobin level.

7. Non-vegetarian food

Most of us know that the liver is rich in iron and folic acid. Organ meats such as chicken liver, turkey legs, and goat bone soup can help increase hemoglobin levels in people with anemia.

Seafood such as tuna, salmon, oysters, clams and shrimps are rich in calcium as well as iron, which makes them even better absorbed.

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