Anemia is a disease that afflicts women more, especially during pregnancy. To combat it, it is essential to seek medical supervision and eat a diet for anemia rich in iron. The anemia or deficit of iron in our blood is, without a doubt, one of the most common realities. Especially among women, since, abundant menstruations or the difficulty of our body to assimilate it make us suffer this frequent disease. We give you simple guidelines so that you can go over it little by little.
Anemia and its Effects on our Body
Sometimes we feel tired without knowing why, our hair falls out, our nails are fragile and we cannot fulfill our day to day as effectively as before. What is happening? Surely the first thing you will do is go to the doctor, and he will inform us that our blood iron level is very low and that we suffer from anemia.
Some of the most common symptoms include:
- Short of breath
- Cold feet and hands
- Irregular or rapid heartbeat
- Chest pain
Usually, we usually prescribe the usual iron tablets. Some pills that for many people are difficult to take because they cause some small side effects: constipation or diarrhea, gas or stomach pain. But they are usually effective and raise iron in blood.
“We must always be very attentive to the signs of our body that can indicate us to get to suffer it again”.
Remember that anemia results in a lower red blood cell count and, therefore, less oxygen in the blood. Therefore, the heart suffers more, goes faster and we get tired more. If the anemia becomes persistent then we must go through a more thorough analysis to find out why this low level of iron is due, to find out what its origin. Genetic factors and other diseases can lead to anemia, but usually it is something that can be solved with iron supplements and adequate nutrition.
Simple Guidelines to Raise your Blood Iron Level
First, we must bear in mind that there are certain foods that could interfere with the absorption of iron in our body. Such is the case of caffeine, tea and even calcium present in dairy products or phytates in cereals. These make the iron not assimilate as it should, since they are inhibitors. They make us lose a small amount of it. What does this mean? Basically, we must take care of how we feed ourselves so that the iron fixes properly. We cannot, for example, take a plate of spinach and then consume a tea; we would lose part of this mineral. So let’s see some very useful tips.
The Green Juice, your Great Ally.
Green leafy vegetables are highly rich in iron. For breakfast, it would be very appropriate to prepare a green juice. For this, we can prepare a smoothie with spinach or kale, an apple and some sprigs of parsley. The taste will seem a little strong; hence it is appropriate to add half a glass of water so that the liquid is not so thick. Drink it little by little. Two hours after your breakfast you can have a coffee or a tea. In this way, it does not interact with any other food that has iron.
Lunches and Dinners Rich in Iron
We will take care that our lunch has high iron content.
- The bivalves are excellent: mussels, cockles, clams, chirlas…
- We will consume red meats only once a week. On other days, you can make delicious salads with turkey or chicken breast pieces.
- Combine it with spinach, remember that without being natural they will have a higher iron index (if we fry them or cook them, they lose their nutrients, so it is always better to take them raw). Watercress, radishes, beets, parsley or Brussels sprouts or legumes, such as lentils, are also very rich in this mineral and combine well with salads.
Two hours after your lunch, you can supplement your daily diet with a contribution rich in fiber or fortified cereals. You can make a bowl of oatmeal, an integral sandwich or a tea if you wish. For dinner we can prepare, for example, stuffed aubergines in the oven. For the filling you can use liver pate or minced meat. Combine it with small pieces of tomato and fill the rich aubergines.
Medical Supervision and Supplementation
Raising your iron levels requires some effort. It is not about eating only red meat, for example. Always have medical supervision and follow the diet recommended by professionals. Iron supplements are effective, but our diet is the key.
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