Diet for anemia: what to eat and menu

To combat iron deficiency anemia, also called iron deficiency anemia, it is recommended to increase the consumption of foods rich in protein, iron, folic acid and B vitamins such as meat, eggs, fish and spinach. These nutrients stimulate the production of red blood cells in the blood, which are normally low when you have anemia.

Iron deficiency anemia is more common in weakened people, growing children who have inadequate nutrition and in pregnant women. The best iron for the body is that found in foods of animal origin, as it is best absorbed by the intestine. Furthermore, foods rich in vitamin C, such as oranges, kiwi and pineapple, help increase the absorption of iron in the body and should also be included regularly in the diet.

Foods that should be consumed

To combat anemia, you must consume foods rich in the following nutrients:

1. Ferro

Consuming foods rich in iron is extremely important in cases of iron deficiency anemia, as this mineral stimulates the production of red blood cells in the blood.

There are two types of iron, heme, which comes from foods of animal origin such as meat, chicken, fish, liver, eggs and shellfish, and is better absorbed in the body, and non-heme iron, which is present in foods fortified with this iron. mineral, fruits or vegetables, such as beans, soybeans, lentils, peanuts, beets and dark green vegetables, such as spinach, broccoli and kale. See a complete list of the foods richest in iron.

These foods should be included in the daily diet, preferably together with foods rich in vitamin C, such as oranges, pineapple, strawberries, kiwi and tangerines, for example, as this will help to promote intestinal absorption. Check out a list of foods rich in vitamin C.

Furthermore, some studies indicate that consuming foods rich in vitamin A can also improve iron absorption, however more studies are needed to prove this effect.

2. Folic acid

Folic acid, or vitamin B9, is responsible for stimulating the production of blood cells and the good formation of hemoglobin, a substance responsible for carrying oxygen within red blood cells.

This micronutrient can be found in foods such as spinach, kale, wheat germ liver and eggs. Check out other foods rich in folic acid to add to your diet.

3. Vitamina B12

Vitamin B12 deficiency is responsible for causing megaloblastic anemia, which is characterized by an increase in the size of red blood cells and a decrease in white blood cells and platelets. This type of anemia can be avoided by increasing the consumption of foods rich in the vitamin such as liver, heart, meat, eggs, milk and dairy products. See a list of foods rich in vitamin B12.

Foods that should be avoided

During treatment for anemia, the consumption of foods rich in calcium should be avoided along with meals rich in iron, as calcium decreases the absorption of iron in the intestine. Therefore, it is important to avoid consuming milk and dairy products, especially at lunch and dinner, when you normally eat meat and other foods rich in iron.

In addition, you should also avoid consuming coffee, black tea and mate tea in meals rich in iron, as they are rich in phytates and tannins, substances that also reduce the absorption of iron in the intestine. See 3 more tips for curing anemia.

Menu for anemia

The following table provides an example of a 3-day diet menu to combat anemia:

The quantities included in the menu vary according to age, gender, physical activity and whether the person has any other associated illness. Ideally, a nutritionist should be consulted so that a complete assessment can be carried out and a nutritional plan can be drawn up according to each person’s needs.

In addition to food, the doctor or nutritionist may consider the need to supplement iron and other micronutrients such as vitamin B12 or folic acid, depending on the type of anemia.