Anemia, a condition categorized by a lack of healthy red blood cells, can leave you feeling fatigued and weak. However, incorporating certain types of food into your diet can help combat anemia and boost your overall health. By focusing on nutrient-rich foods that are high in iron, vitamin B12, folate, and vitamin C, you can support your body in producing an adequate amount of red blood cells.
In this article, we will explore eight types of foods that can play a crucial role in fighting anemia and improving your well-being. Here are eight types of foods that can play a crucial role in fighting anemia and improving your well-being:
Food Types that Help Fight Anemia
- Fruits and Vegetables: Dark leafy greens like spinach are a great source of non-heme iron. Vitamin C from citrus fruits helps the stomach absorb iron. A good source for both vitamin C and Iron are Swiss chard and collard greens.
- Nuts and Seeds: Nuts and seeds are nutrient-dense foods. One ounce of pistachios can provide 6.1% of the required daily value of iron. Raw pumpkin seeds, raw cashews, raw pine nuts, and almonds are also good sources of iron.
- Meat and Fish: Meat and fish have heme iron. Skinless white meat such as chicken is an excellent source of heme protein. A serving of three ounces of grilled chicken accompanied by sides of broccoli, sautéed spinach, and tomatoes can create a meal rich in iron. Red meat and ground beef are excellent options to increase iron levels, with 70% of the iron-heme present being absorbed by the body.
- Eggs: Eggs are known for their proteins and also pack a high level of iron. Eggs can be paired with whole-grain toast, lightly roasted tomatoes, and quinoa for a nutritious breakfast. However, eggs contain phosvitin, an iron-inhibiting phosphoprotein, which can reduce iron absorption by up to 28%.
- Beans and Pulses: Lentils are a superfood for anemic patients. Half a cup of lentils has about 3.3 milligrams of iron, which is around 20% of the daily requirement. Beans and pulses work for both vegetarians and meat-eaters and provide a good amount of iron. Legumes like lentils, beans, and chickpeas are great for fighting anemia, with one cup providing 6.6 mg of iron or 37% of the RDI.
- Blackstrap Molasses: Blackstrap molasses are loaded with iron and also contain calcium, vitamin B6, selenium, and magnesium. They are perfect for anemic patients as they provide iron while also keeping them healthy due to the presence of other essential nutrients.
- Iron-Fortified Foods: Iron-fortified pasta, cereals, grains, bread products, orange juice, and rice are good options for getting additional iron. Sprouted and fermented grains and legumes are also a better choice as they break down anti-nutrient compounds that negatively impact iron absorption.
- Wheat Germ: Wheat germ is a great addition to the diet, with 100g containing approximately 8.34g of iron. Including wheat germ in meals may help provide the essential quantity of iron needed, especially for individuals who are anemic or have low iron levels.
To enhance iron absorption, it’s beneficial to consume foods high in vitamin C along with iron-rich foods. Calcium-rich foods, coffee, cocoa, and tea can interfere with iron absorption and should be consumed separately from iron-rich meals.
Transdermal Lotion: Innovative Solution to Anemia
Murli Krishna Pharma Pvt. Ltd. has developed an innovative transdermal liposomal lotion called MK-VitFe that can help fight anemia effectively. This topical massage lotion contains a unique combination of Ferrous Bisglycinate (elemental iron), vitamin B12, vitamin D3, and folic acid encapsulated in liposomes.
The liposomal formulation allows for easy penetration through the skin’s uppermost layer, bypassing the first-pass effect and providing a convenient option for patients who have difficulty with oral administration.
By incorporating this transdermal lotion into their routine, individuals suffering from anemia can experience improved iron absorption and better overall health outcomes. This innovative intervention by Murli Krishna Pharma Pvt. Ltd. aims to address the prevalent issue of iron deficiency in India and promote healthy growth and development.
