Connect with us

Health

14 best foods to fight against anemia

Published

on

is peanut butter good for anemia

Discover the 14 best foods to fight against anemia.

A selection of the best dishes and ingredients to keep anemia fatigue at bay.

Anemia is the most common blood disorder, and it occurs when the body does not produce enough red blood cells (and therefore insufficient levels of hemoglobin) to carry oxygen to muscles and other vital tissues and organs.

Women are more likely than men to suffer from anemia, although the reason why this occurs is still unknown.

The most common causes of anemia are l to iron deficiency, vitamin B12 deficiency and folic acid deficiency. There are other reasons such as breastfeeding, aging, inherited disorders, etc.

Without a doubt, the most frequent lack is iron in the diet, that is, what is known as iron deficiency anemia.

Symptoms of anemia

As for the symptoms of anemia , they are the following:

• Tiredness.

• Lethargy.

• Palpitations

• Sensitivity to cold

• Difficulty breathing.

• Acidity.

• Swelling of the arms and legs.

• Increased sweating

Advertisements

• Blood in the stool.

• Threw up.

The best foods against anemia

Diet can be beneficial in preventing and fighting some types of anemia. Therefore, below you can find a list of foods that help overcome anemia :

1. Mushrooms

Mushrooms are a delicious food that can be eaten in a soup or as a side dish. These mushrooms have a large amount of riboflavin, niacin, iron and beta-glucans , substances that support the immune system. Depending on the type of mushroom that is consumed, it can provide up to 8 mg of iron.

2.Ostras

Oysters are known to be an aphrodisiac food; however, they are also rich in iron. Pacific oysters have some of the highest levels of iron, with 7.2 mg of this mineral per 100 grams. Most shellfish (for example, clams, scallops, or mussels) are great sources of iron.

3. Mackerel

Seafood is not the only seafood that helps fight anemia, as some fatty fish such as salmon, tuna, mackerel or anchovies are also rich in iron. Combining shellfish with fish can further help prevent anemia.

4. Prunes

Prunes are a great source of iron, as are dried peaches, for example. For every 100 grams, they contain 6 mg of this mineral. Being a delicious food, it is easy to add them to the daily diet.

In fact, they are the perfect food to accompany cereals at breakfast, although it is important to take them in moderation, in small quantities.

5. Oatmeal

Another delicious and nutritious breakfast food is oatmeal. Oats are rich in iron; however, it contains a compound called phytic acid , which can inhibit iron absorption, so it should be considered a secondary source to combat anemia. Now, oats also contain B vitamins, including B12, which are important in this regard.

6. Tomatoes

Tomatoes contain two important compounds to fight anemia: vitamin C and lycopene . Vitamin C helps the body absorb iron more easily, and lycopene is good for keeping the body in good condition and preventing unnecessary wear.

These vegetables are rich in beta-carotene and vitamin E, which are essential for healthy skin and hair. Adding a tomato or two to your daily diet helps your body absorb more iron.

7. Eggs

Eggs are one of the  highest protein foods , but they are also packed with vitamins and antioxidants that help your body fight anemia.

A large egg has 1mg of iron. Although they enjoy a bad reputation because they are associated with high cholesterol, they are very nutritious and healthy foods, essential in any diet.

8. Molasses

Molasses is also a great source of iron, as a tablespoon of this food contains 3.2 mg of this mineral . You can add molasses to a wide variety of products, as many people enjoy the combination of baked molasses with oatmeal, over ice cream, or even to flavor meat.

9. Walnuts

Walnuts are another great source of iron, and they taste great at the same time. Although all nuts are rich in iron, both walnuts and pistachios are the best sources of iron with 15 mg per 100 grams of nuts. Of course, consume them in moderation , since they are very caloric.

10. Dark chocolate

Chocolate lovers are in luck, since the darker version is ideal for fighting anemia. A one ounce of black gold has 5 mg of iron. A cup of cocoa powder has 11.9 mg of iron and a plain milk chocolate bar has 1.1 grams of iron.

11. Broccoli

Much is said about spinach for its high iron content, but they contain oxalic acid , which reduces the absorption of this mineral, that is why broccoli is better, which also contains other micronutrients such as vitamin C. Broccoli is one of the foods healthiest out there.

12. Honey

Nothing sweeter for anemia than honey, a very nutritious and delicious food. Honey is good for the whole body and provides a large amount of iron. 100 grams of honey have approximately 0.42 grams of iron. It also includes magnesium and copper, which help increase the level of hemoglobin in the blood .

13. Peanut butter

Peanut butter is a fantastic source of iron and is easily assimilated by the body. It can be taken in many ways, but to promote the anti-anemia effect, it is possible to consume it with whole wheat bread.

Two tablespoons of peanut butter have 0.6 mg of iron. Of course, be careful and choose only those that do not have artificial additives.

14. Whole wheat bread

As mentioned in the previous point, peanut butter along with a slice of whole wheat bread is ideal for fighting anemia, as a single slice of whole wheat bread provides 6 percent of your daily iron requirement. In particular, it is a great source of non-heme iron, which helps the body to effectively fight the deficiency of this mineral .

15. Apple

The apple is not well known for being a natural food with high iron content; however, scientific studies have shown that the vitamin C in apples and other fruits promotes the body’s use of iron.

16. Beets

Beets are known to be very effective when it comes to fighting anemia. This vegetable contains a large amount of iron that helps to repair and reactivate the red blood cells of the body and, therefore, favors the administration of oxygen to all parts of your body.

Health

Dangers and side effects of spirulina

Published

on

By

spirulina

Table of Contents

Continue Reading

Health

5 health benefits of bananas for men

Published

on

By

benefits of bananas for men

Discover the 5 amazing health benefits of bananas for men.

Bananas have various male health benefits. They can be used effectively to fight against constipation, help protect the kidneys and more.

Bananas are rich in nutrients, including vitamins (A, C, and B6), minerals (potassium, magnesium, folate, riboflavin, niacin, thiamin, and iron), protein, carbohydrates, fat, and fiber.

<img class=”i-amphtml-intrinsic-sizer” style=”box-sizing: border-box; max-width: 100%; display: block !important;” role=”presentation” src=”data:;base64,” alt=”” aria-hidden=”true” /><img class=”i-amphtml-intrinsic-sizer” style=”box-sizing: border-box; max-width: 100%; display: block !important;” role=”presentation” src=”data:;base64,” alt=”” aria-hidden=”true” />

Due to their high nutritional content, bananas exhibit several benefits when consumed, especially for men.

1. Heart and nervous system

The high potassium content in bananas helps protect the heart and nervous system.

It also helps in muscle contraction.

Therefore, bananas are good for the heart, digestive system, and other muscles in the body.

That is why it is recommended to eat a banana before or after exercise.

Potassium also helps keep the heart rate at a normal rate.

Potassium and low sodium help keep blood pressure low.

2. Bananas for kidney and bones

The high potassium content of bananas also contributes to healthy kidney function and bone development.

This is because potassium retains the loss of calcium in the urine, which allows the body to absorb more minerals and thus strengthen the bones.

3. Bananas for blood and immune system

The high content of vitamin B6 supplies blood haemoglobin and maintains healthy blood sugar levels for the body by converting carbohydrates into glucose.

Vitamin B6 also helps the body make antibodies, which are used by the immune system to fight disease.

4. Bananas to improve mood

Bananas contain an amino acid called tryptophan, which is converted into serotonin in the body.

It maintains a positive mood and helps fight depression.

During stress, the body consumes potassium.

Because a banana contains around 400 milligrams of potassium, eating one a day can help you stay healthy during times of stress.

5. Bananas for weight management

The fibers present in bananas can help maintain regular bowel movements.

They can also help you feel fuller longer after eating.

We hope the article “5 health benefits of bananas for men” was of help to you.

Continue Reading

Health

8 Benefits of mustard oil and side effects

Published

on

By

mustard oil cooking side effects

Table of Contents

 

Continue Reading

Trending