Anemia is commonly caused by iron or vitamin deficiencies. Therefore, the consumption of a balanced diet with high-iron foods is essential for the treatment and prevention of anemia.
Anemia happens when your body doesn’t have enough healthy red blood cells. The condition is mainly caused by blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells.
There are many types of anemia. The most common type is iron deficiency anemia.
Red blood cells contain a protein called hemoglobin. Hemoglobin is full of iron. Without sufficient iron, your body can’t make the hemoglobin it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body.
A lack of folate and vitamin B-12 may also impact your body’s ability to make red blood cells. If your body can’t process B-12 properly, you may develop pernicious anemia.
A diet rich in iron, B vitamins, and vitamin C like the plan below is important if you have anemia. Be sure to talk to your healthcare provider about supplements as well.
Signs And Symptoms Of Anemia
- Dizziness
- Brain fog
- Chest pain
- Hair loss
- Irregular heartbeat
- Low stamina
- Difficulty concentrating
- Fatigue
- Weakness
- Pale skin
- Shortness of breath
- Cold hands and feet
- Headache
Causes Of Anemia
A dip in RBC count or hemoglobin can occur due to three main reasons:
- Blood loss due to menstruation, injury, or other causes of bleeding.
- Your body is not producing enough RBCs.
- RBCs are getting destroyed by your body.
Types Of Anemia
Blood Loss Anemia
Excessive bleeding during menstruation or bleeding caused by injury, surgery, cancer, or urinary tract or digestive tract dysfunction can lead to blood loss anemia.
So, what can happen to you when diagnosed with any of these types of anemia? Here are the risk factors you must know.
Fanconi Anemia
Fanconi anemia is a rare genetic blood disorder that leads to bone marrow dysfunction. Fanconi anemia prevents the bone marrow from producing enough RBCs. It can also cause the bone marrow to produce abnormal RBCs. This can result in cancer and affect the organs and tissues of your body. Children who inherit Fanconi anemia have birth defects.Thalassemia
Thalassemia is an inherited genetic disorder in which the body doesn’t create enough red blood cells. As a result, people with thalassemia can have mild to severe anemia.Vitamin B12 Deficiency Anemia
Like iron, vitamin B12 is also needed for the proper and adequate production of hemoglobin. Most animal products are rich in vitamin B12. But if you are vegetarian or vegan, you may have vitamin B12 deficiency. This can inhibit hemoglobin production in your body, resulting in anemia. This type of anemia is also known as pernicious anemia.Hemolytic Anemia
This type of anemia is caused when the red blood cells are destroyed before their normal lifespan is over. The bone marrow is unable to produce new RBCs fast enough to meet the body’s demand.Sickle Cell Anemia
Sickle cell disease, a serious blood disorder, causes sickle cell anemia. The red blood cells are flat disc-shaped or sickle-shaped in this type of anemia. The RBCs contain abnormal hemoglobin, known as the sickle cell hemoglobin, which imparts the abnormal shape to them. Sickle cells are sticky and can block blood flow.Aplastic Anemia
This type of anemia is caused when your body doesn’t produce enough red blood cells (RBCs). RBCs are produced in the bone marrow every 120 days. When your bone marrow fails to produce RBCs, the blood count falls and leads to anemia.
Iron Deficiency Anemia
Iron deficiency anemia is the most common type of anemia. Iron is essential for human beings to produce hemoglobin. Blood loss, poor diet, and your body’s inability to absorb iron from food can lead to iron deficiency. As a result, your body fails to produce enough hemoglobin, which leads to anemia.Home Remedies To Treat Anemia
Blackstrap Molasses
You Will Need
- 1 tablespoon organic blackstrap molasses
- 1 cup warm water or milk
What To Do
- Add a tablespoon of blackstrap molasses to a cup of warm water or milk.
- Stir well and drink.
When You Need To Do This
It is best to consume it in the morning or in the evening about 2 hours before going to bed.
Why This Works
Blackstrap molasses is a sweet by-product obtained from refining sugarcane. It is low in sugar but rich in vitamins and minerals like vitamin B6, magnesium, calcium, and selenium. Consuming blackstrap molasses can help increase the iron levels in your body, thereby improving your hemoglobin levels and RBC count.
Caution
Do not consume it in excess amounts as it may cause diarrhea and loose stools.
Vitamins B12 And Folate
You Will Need
- 2 eggs
- ½ cup baked beans
- 1 cup baby spinach
- 3-4 blanched florets of broccoli
- Salt to taste
What To Do
- Crack open the eggs on a hot non-stick pan.
- Sprinkle some salt and cook the eggs for 2-3 minutes.
- Transfer the eggs to a plate.
- Add the baked beans, blanched broccoli, and baby spinach to the plate.
When You Need To Do This
Consume it for breakfast.
Why This Works
Vitamins play a crucial role when it comes to cell function and survival. Deficiency in vitamins can cause serious diseases, including anemia. Consuming greens, eggs, and beans on a regular basis prevents vitamin B12 and folate deficiency. You can also take doctor-prescribed vitamin B12 and folate supplements.
Caution
Do not take vitamin supplements unless your doctor prescribes them. Follow the dosage.
Drumstick Leaves
You Will Need
- 10-15 drumstick leaves
- 1 teaspoon honey
What To Do
- Chop the leaves and blend them well.
- Strain the juice.
- Add honey, stir well, and drink.
When You Need To Do This
Consume it with breakfast.
Why This Works
Drumsticks are loaded with vitamins A and C, iron, calcium, and magnesium that can help cure anemia.
Caution
If you are pregnant, take your doctor’s opinion before consuming drumsticks.
Green Veggies
You Will Need
- ½ cup kale
- ¼ cup chopped celery
- 1 tablespoon honey
- ½ lime
- A pinch of salt
What To Do
- Toss the chopped veggies, honey, salt, and lime juice into a blender.
- Blend well.
- Pour the smoothie into a glass and drink it.
When You Need To Do This
Consume it for breakfast or an hour before your workout.
Why This Works
Green veggies like kale, spinach, radish greens, mustard greens, arugula, broccoli, and Swiss chard are great sources of iron. Consuming these on a regular basis can help treat anemia.
Caution
Do not consume green juice or green veggies in excess. Have a maximum of 3-4 cups of greens per day.
MIMI (Multi ion mask insert)
- Can be worn with any facemask and provides additional heavy-duty protection.
- Adult & Youth Sizes Available
Vitamin C
You Will Need
- ½ grapefruit
- 1 kiwi
- ½ apple
- 1 teaspoon honey
- ½ inch grated ginger
What To Do
- Scoop the grapefruit into a blender.
- Chop the kiwi with the peel and add it to the blender.
- Chop the apple and toss it in the blender.
- Add grated ginger and a teaspoon of honey to the blender.
- Blend it well.
- Pour it into a glass and drink it.
When You Need To Do This
You can have vitamin C-rich foods for morning detox, breakfast, lunch, or dinner.
Why This Works
Vitamin C is mostly found in citrus fruits. Fruits like orange, apple, lime, lemon, grapefruit, tangerine, gooseberries, apple, and berries are loaded with vitamin C and other essential vitamins and minerals that help in the production of RBCs and hemoglobin. This drink is a good source of vitamin C and will help rev up your hemoglobin levels and iron absorption.
Caution
Avoid consuming too much vitamin C in a day to prevent acidity. Also, avoid consuming it after drinking milk or any milk-based products.
Probiotics
You Will Need
- ½ cup yogurt
- 1 cup water
- 2 tablespoons lime juice
- A few chopped coriander leaves
- A pinch of salt
- A pinch of cumin powder
What To Do
- Blend the yogurt using a blender.
- Scoop it out into another jar.
- Add water, salt, lime juice, chopped coriander leaves, and cumin powder.
- Stir well and drink up.
When You Need To Do This
Consume it after lunch or dinner.
Why This Works
It is a well-known fact that probiotics help improve digestion and gut function. That’s because probiotic-rich foods contain good gut bacteria. Scientists have found that probiotics increase the levels of vitamin B12 and iron. Patients with anemia can improve their low RBC count and hemoglobin levels by consuming yogurt, a good source of probiotics. You can consume yogurt as it is or prepare buttermilk and drink it.
Caution
Avoid consuming probiotics in excess to prevent bloating and digestion issues.
Figs
You Will Need
- 2-4 ripe figs
- 1 cup water
What To Do
- Soak the figs in a bowl of water overnight.
- Quarter the figs.
- Add them to your breakfast bowl and enjoy!
How This Works
The plump and sweet figs are loaded with iron. They are also good sources of vitamin A, folate, and magnesium. Soaking figs helps them get digested quickly.
Caution
Overconsumption of figs can lead to digestive issues. If you are pregnant, consult your doctor before consuming figs.
Beetroot
You Will Need
- Beetroots
- ½ lime
- Peeler
- Juicer
- Knife
What To Do
- Wash, peel, and chop the beetroots.
- Blend them.
- Pour the mixture into a glass and squeeze in the juice of half a lime.
- Stir and drink.
When You Need To Do This
Consume it for breakfast or an hour before working out.
Why This Works
Beetroot is one of the greatest sources of iron, magnesium, calcium, vitamin A, and folate. A study found that giving adolescent girls beetroot juice mid-morning for 20 days showed significant improvement in hemoglobin levels. The lime juice not only enhances the flavor of your beetroot smoothie but also adds an extra dose of vitamin C to it.
Caution
Talk to your doctor before consuming it if you are pregnant or lactating.
Bananas
You Will Need
- 1 medium-sized ripe banana
- 1 teaspoon honey
What To Do
- Wash, peel, and slice the bananas.
- Add them to your breakfast bowl.
- Drizzle a teaspoon of honey on top. Enjoy!
When You Need To Do This
You can have bananas for breakfast.
Why This Works
You can improve your iron levels by a significant margin by consuming green or ripe bananas. Bananas are loaded with iron, potassium, vitamin C, and folate. They provide your body with the essential nutrients required for generating healthy RBCs and improving hemoglobin levels.
Caution
Since bananas are high in calories and potassium, consuming too many of them can cause weight gain and hyperkalemia.
Dates And Raisins
You Will Need
- 3-4 dates
- 10 raisins
What To Do
- Soak the dates and raisins in a bowl of water for 20-30 minutes.
- Strain the water and use it for consumption.
When You Need To Do This
Have raisins and dates in the morning by adding them to your breakfast bowl, smoothies, salads, or desserts.
Why This Works
Dates and raisins are good sources of iron and vitamin C. Vitamin C helps boost your immunity and improves iron absorption.
Caution
Dates and raisins are high in sugar and may raise your blood sugar levels.
Copper
You Will Need
- A copper water bottle
- Water
What To Do
Store water in the copper water bottle and drink it as required.
When You Need To Do This
Consume copper-infused water after breakfast, lunch, or dinner.
Why This Works
Copper deficiency can also lead to anemia. So, you must consume enough sources of copper to keep your hemoglobin and iron levels up.
Caution
You may consume up to 10 mg copper per day. Excess copper can lead to fever, nausea, and diarrhea.
Tip: Consume dietary sources of copper like chicken liver, apricots, dark chocolate, lentils, chickpeas, mushrooms, sunflower seeds, quinoa, and turnip greens.
Black Sesame Seeds
You Will Need
- 1-2 teaspoons of black sesame seeds
- ¼ cup water
- 1 teaspoon honey
What To Do
- Soak the black sesame seeds in water for 2-3 hours.
- Strain the water and make a thick paste of the sesame seeds.
- Consume the black sesame seed paste with a teaspoon of honey.
When You Need To Do This
Consume it after breakfast every day.
Why This Works
Black sesame seeds are rich in folate, iron, calcium, and magnesium and highly essential for your diet if you are anemic. They increase your iron levels and help in the absorption of iron in your system.
Caution
Avoid this home remedy if you are allergic to sesame seeds.
Bottom Line
No single food will cure anemia. But eating an overall healthy diet rich in dark, leafy greens, nuts and seeds, seafood, meat, beans, and vitamin C-rich fruits and vegetables can help you get the iron you need to manage anemia.
Be sure to discuss supplements with your healthcare provider because it’s difficult to get enough iron from diet alone.
A cast iron skillet is an anemia diet plan staple. Foods cooked in cast iron absorb iron from the skillet. Acidic foods absorb the most iron, and foods cooked for short periods of time absorb the least.
When following a diet plan for anemia, remember these guidelines:
- Don’t eat iron-rich foods with foods or beverages that block iron absorption. These include coffee or tea, eggs, foods high in oxalates, and foods high in calcium.
- Eat iron-rich foods with vitamin C-rich foods, such as oranges, tomatoes, or strawberries, to improve absorption.
- Eat iron-rich foods with foods that contain beta carotene, such as apricots, red peppers, and beets, to improve absorption.
- Eat a variety of heme and nonheme iron foods throughout the day to up your iron intake.
- Eat heme and nonheme iron foods together whenever possible to increase iron absorption.
- Add foods rich in folate and vitamin B-12 to support red blood cell production.
