Fight Anemia and Power up with Iron Rich Food

Iron deficiency anemia occurs when the level of iron in the blood is not enough for the body to produce hemoglobin. Hemoglobin is an important component of red blood cells that carry oxygen to all body parts. This can make them feel tired, dizzy, cold, and possibly have breathing problems or headaches.

Reasons for Iron Deficiency Anemia

• Not eating enough iron rich foods. Vegetarians, children and seniors are at a higher risk for anemia.

• Bleeding such as from ulcers, wounds, surgery and during child birth and monthly periods in women.

• Pregnant women and children due to their growth need extra iron.

• The intestines do not properly absorb iron.

• Some medications can cause poor iron absorption. These include antacids and calcium supplements.

• People with kidney failure, frequent diarrhea, intestinal parasites and cancer are at increased risk for anemia.

Nutrition Plan to Avoid Iron Deficiency Anemia

1. Consume foods rich in iron at all meals. Iron is a mineral found in both animal and plant-based foods; however, the body absorbs iron from animal foods much better than the iron from plants.

   • The best iron-rich meats are liver, red meat, poultry, egg yolk and seafood (such as sardines, shrimp, tuna and oysters).

   • Plants with the most iron include green leafy vegetables, dried legumes (such as lentils, beans and chickpeas), peanut butter, pumpkin seeds, brown rice, whole-wheat grains and cereals, molasses, prune juice, potato with skin, dried fruits (such as figs, dates, apricots, raisins and plums) and nuts such as (almonds, walnuts and cashews) and iron-fortified cereals (such as raisin bran, oatmeal and corn flakes).

2. Following are ways you can increase iron absorption from plant foods:

   • Eat both meat and plant-based foods during meals. A good example would spinach and lamb.

   • Eating foods rich in vitamin C such as oranges, strawberries or grapefruit

3. Talk to your doctor to see if you need an iron supplement. Your iron supplements should be taken without dairy products as the calcium found in dairy products reduces iron absorption. In addition, some medicines do not interact well with iron supplements, so tell your doctor about all the medicines you take.

4. Limit caffeine containing drinks, such as coffee, tea and cola, with meals, as caffeine reduces iron absorption.

5. Limit combining iron-rich foods and dairy products at the same meal as the calcium in dairy products reduces iron absorption from iron-rich foods. It is better to eat dairy products such as yogurt or laban as snacks and not with meat other foods.

6. For infants, it is recommended to use iron-fortified formula. Introducing iron-rich foods to babies at the right time helps avoid iron deficiency anemia. Iron-fortified baby rice cereal can be introduced at four months of age, while egg yolks can be introduced at six and meat at eight months.

7. Some seniors may not be able to eat meat, fruits or vegetables due to chewing problems. These can be blended or mashed to make them easier to eat.

8. Get adequate rest, drink enough fluids, walk regularly, avoid smoking (active and passive) and avoid alcohol.

In addition, make sure you get a regular check-up and take all of the necessary health screenings and vaccinations. You can make an appointment with your primary care physician in MyChart or by calling 800-305-4444.