Anaemia results from lack of red blood cells or dysfunctional red blood cells in the body. This leads to reduced oxygen flow to the body's organs. In other words, it is a condition when there is a decreased number of RBCs in your blood. Some of the common symptoms of Anaemia include: Shortness of breath, Dizziness, Chest pain, Headaches, Cold hands and feet, Pale skin and Irregular heart beat known as Arrhythmias.
Major types of anaemia are a result of iron deficiency in the body. It is important to ensure the consumption of enough iron-rich foods if you're at risk of or have been diagnosed with iron-deficiency anaemia. Iron supplements are mandatory only if you are diagnosed with iron deficiency or iron-deficiency anaemia. It is very important to always ask your doctor before taking any kind of supplement.
Here are five iron-rich foods that you can add to your diet:
Lean chicken breasts
Body absorbs two to three times more iron from animal sources than it does from plants. According to nutritionists, a lean-cut white meat like chicken is a top food for anaemia if you're able to consume haeme protein from animals.
Lean red meats
Adding lean red meat to your diet helps in getting at least 22% of your recommended daily intake of iron. According to nutritionists, for maximising iron absorption, we should eat meat with foods that are rich in vitamin C, such as tomatoes, red peppers, strawberries, oranges, Brussels sprouts and broccoli.
Green leafy vegetables
Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family says, "There are two types of iron: Haeme iron from animal sources and non-haeme iron from plant sources." If you would prefer relying on non-haeme iron, you will need to increase your serving sizes to make sure you are getting enough of what is required. Good sources of iron are raw and cooked spinach. However, cooking spinach will help your body better absorb the nutrients it offers.
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Nuts and seeds
Great source of healthy fats and protein, nuts and seeds are great to snack on. Nutritients are of the view that pumpkin seeds and pistachios are rich in iron.
Legumes
Soybeans, red kidney beans and chickpeas are all rich in iron.
However, it is important to note that Foods rich in vitamin C, including oranges, tomatoes, berries, kiwi fruit and capsicum can help you absorb more iron if you eat them at the same time as iron-rich foods. Another important point to note is that Coffee, tea and wine reduce iron absorption.