Foods for Anemia, Beyond the Diet

Anemia is the umbrella term for a variety of disorders characterized by the inability of red blood cells to carry sufficient oxygen. This may be due to an abnormality of a low level of hemoglobin, the iron-and protein-based red pigment in blood that carries oxygen from the lungs to all body cells. Symptoms of anemia, therefore, reflect oxygen starvation. In mild anemia, this may include general weakness, pallor, fatigue, and brittle nails. Severe cases are marked by shortness of breath, fainting, and cardiac arrhythmias.

In North America, the most common type of anemia is due to iron deficiency, which is usually caused by blood loss of some type. Other types of anemia exist. Hemolytic anemia occurs when red blood cells are destroyed more rapidly than normal. Pernicious, or megaloblastic, anemia is caused by a deficiency of vitamin B12, which is necessary to make red blood cells. Relatively rare types of anemia include thalassemia, an inherited disorder, and aplastic anemia, which may be caused by infection, exposure to toxic chemicals or radiation, or a genetic disorder.

-The human body recycles iron to make new red blood cells. Because the body absorbs only a small percentage of dietary iron, the Recommended Dietary Allowance (RDA) calls for consuming more iron than the amount lost: 8 mg per day for men and postmenopausal women, 18 mg for women under 50, and 27 mg for pregnant women. Here are some general dietary recommendations to boost iron levels.

-Consume as much iron from foods as possible. The best sources of iron are animal products—meat, fish, poultry, and egg yolks. The body absorbs much more of the heme iron found in these foods than the nonheme iron from plant sources, such as green leafy vegetables, dried fruits, soy and other legumes, and iron-enriched breads and cereals.

-Boost iron absorption by eating vitamin C–rich foods, especially if you’re vegetarian. Plant sources of iron are poorly absorbed by the body. Adding a vitamin C–rich food, such as citrus fruits, broccoli, or red pepper, to a plant-based meal can enhance absorption of nonheme iron.

- If you’re over 50, get your B12. Up to one-third of older adults produce inadequate amounts of stomach acid and can no longer properly absorb B12 from food. People over 50 may have to meet their needs by consuming foods rich in B12, such as meats and egg yolks, or by taking a supplement containing B12.

-Avoid drinking tea during meals. Tea contains natural compounds called tannins, which bind with iron and make it unavailable for absorption. Drink tea between meals to enjoy its health benefits.

-Watch for foods that prevent absorption of iron. Oxalates found in spinach, rhubarb, Swiss chard, and chocolate as well as phytates in nuts and bran cereal can prevent the body from using iron.

-Avoid iron supplements, unless directed by a physician. Unless you have had a blood test that confirms iron deficiency, excess iron can be dangerous.

Beyond the Diet
In addition to dietary measures, you can add iron to your diet by cooking with iron pots. Ironware may discolor food, but taste is unaffected.