How To Reduce Anemia Symptoms With Foods Rich In Iron, Folate & Vitamin B12

It can be a real bummer if you’re feeling tired and weak all the time, but that’s the reality that people with anemia experience. But did you know that some types of anemia, like iron-deficiency anemia, can be combated with a few lifestyle changes? It’s true! All you need to do is beef up your diet with some iron and essential vitamins. Keep it up, and you may find your symptoms lessening - or even vanishing! Not sure where to start? Valleant will give you all the guidance you need!

Visit https://valleant.com/how-to-cure-anemia-with-food-effective-nutritional-strategies/ to read their full guide on nutritional strategies for managing anemia!

How Anemia Affects the Population

Anemia is a common condition that primarily affects women and young children, but men in certain demographics are also susceptible. The condition is characterized by an abnormally low amount of red blood cells or hemoglobin, which are responsible for delivering oxygen to the organs. According to a study published in Lancet Haematology, nearly two billion people suffered from anemia worldwide in 2021, with a large proportion of those cases being severe enough to cause disability.

Although many factors can lead to the development of anemia, Valleant’s guide says that one of the most common causes is iron deficiency. Individuals with low blood iron stores can therefore combat or reverse their condition by incorporating foods rich in iron and synergistic vitamins and minerals into their diet.

The Necessary Dietary Changes

Red meat, poultry, seafood, and other animal products are among the richest sources of heme iron, which is easy for the body to absorb. If you don’t like animal products or don’t eat them for any reason, don’t worry; you can also obtain non-heme iron from plant-based sources such as spinach, legumes, or seeds. 

Just keep in mind that non-heme iron is much harder for the body to absorb. For this reason, if you’re on a strict vegetarian or vegan diet, you should consume foods high in vitamin C, which does wonders for your body’s ability to absorb iron.

Two other nutrients of note are folate, or vitamin B9, and vitamin B12, as they both play a vital role in the synthesis of red blood cells. Because a deficiency in either of these vitamins can also lead to anemia, Valleant’s guide advises you to ensure you’re consuming adequate amounts of leafy greens, legumes, or avocados for folate, along with meat, eggs, dairy products, or fortified plant-based milks for vitamin B12.

Avoid Foods That Work Against Iron

Finally, some minerals and substances, notably calcium and compounds found in tea and coffee, can inhibit iron absorption. That doesn’t mean you have to completely cut them out of your diet, but if you’re trying to increase your iron levels, definitely consider eating calcium-rich foods or drinking the aforementioned beverages several hours apart from your iron-rich meals.

There are plenty of other things you can do beyond changing your diet to manage your anemia symptoms. If you want some other ironclad hacks on the subject, you can check out the rest of Valleant’s guide. It’ll tell you exactly what you need to do!

Visit https://valleant.com/how-to-cure-anemia-with-food-effective-nutritional-strategies/ to learn more!