10 Must Have Foods In Anemia

10 Must Have Foods In Anaemia

It is the under functioning of bone marrow in the first hand that starts pushing the body towards anemia. This is because, it is bone marrow that gives birth to all cell kinds, including red blood cells. Further, the next trigger in the chain is iron, that is bundled in the body in haemoglobin. Haemoglobin is a vital pigment in the blood circulatory system that binds more and more oxygen to its molecules. For this purpose, it demands iron to maintain its level. And improper and under supplement of iron in haemoglobin causes bone marrow weakening in producing required blood cells. Thus, a spiking drop in the presence of iron, bringing down hemoglobin content that further cuts down on the formation RBC’s is the situation we all call anemia.

It is initially accompanied with sudden weight loss, lethargy, nausea, headache, weakness, dark circles and breathlessness. Other than these mild issues, anemia can also reap dangerous results like fluctuating blood pressure, heart attack, ulcer formation, bone disorders and cardiovascular diseases. Thus, it is important to take proper control of the situation. And the best way to keep the blood count under check, so that it doesn’t drop down to threatening levels, is by making iron bulked foods your staple diet. We have compiled in a list 10 such foods that will not just help you in managing anemia better, but will also guard the body against its occurrence in the first place.

1. Spinach

When talking about anemia, how can one factor out spinach from the list? This wonder food is infused with exact 2.71 mg iron per 100 gram. And this value is amongst some of the highest iron values found in vegetables. On top of it, 194 microgram folate and 28 milligram vitamin C in it, doubles iron’s absorption rate by blood. It leads to repairing damaged RBC’s and forming new molecules of haemoglobin and red blood cells.[1]


2. Hazelnuts

Hazelnuts go even one milestone ahead of spinach, since they contain higher level of iron (4.7 milligram), folate (110 microgram) and vitamin C (6.3mg) than that in spinach.[2] And since folate is a highly beneficial antioxidant for pregnant ladies, hazelnuts ensure more formation of blood during pregnancy.


3. Pomegranate

Per 100 grams pomegranates are bundled with 38 microgram folate (Vitamin b9) and 10.2 milligram vitamin C. And it is these vitamins that regulate and improve iron absorption by the body and blood [3]. And the amount of iron content per 100 gram in pomegranate is 0.3 milligram. Which is why, pomegranate is one exceptional anti-anaemic agent. You can eat its seeds raw, and can also drink its juice.[3]


4. Grapes

It might grab you with a little surprise, but anemia is stress induced as well. Malfunctioning of hormones can affect the functioning of bone marrow, and the formation and absorption of iron as well as other minerals that prevent red blood cells from falling and breaking apart. And bestowed with 2 microgram folate, 3.2 milligram Vitamin C and 0.36 milligram iron per 100 gram serving, grapes have been used for the reduction of stress induced anemia since early days.[4]


5. Apricot

Apricots are a perfect amalgamation of exact 9 microgram folate, 10 milligram vitamin C and 0.4 milligram iron per 100 gram serving. Consuming this nut supplies the body a higher dose of iron externally. This increases the count of red blood cells in bone marrow.[5]


6. Strawberries

This amazing winter citrus fruit comes with a boosting shot of 24 microgram folate, 58.8 milligram Vitamin C and 0.41 milligram iron. Such high concentration of iron in a single 100 gram serving leads to higher formation of oligoelement. And oligoelement is an iron absorbing mineral. Alongside folate and vitamin C, it hikes iron absorption by blood.[6]


7. Beetroot

Beetroot is a body warming food that the nature has showered with 109 microgram folate, 4.9 milligram Vitamin C and 0.8 milligram iron per 100 mg serving. It not just helps people handling chronic and acute anemia, it also helps the body maintain substantially high level of iron, so that the body doesn’t get hit with anemia at all.[7]


8. Banana

Banana comes loaded with 20 microgram folate, 8.7 milligram Vitamin C and 0.26 milligram iron per 100 gram serving. It helps anaemic patients not just by increasing the formation of withered and damaged red blood cells, but also by helping them get rid of anemia completely.[8]


9. Raisins

Pulping with bundles of 5 microgram folate, 2.3 milligram Vitamin C and 1.88 milligram iron per 100 gram serving, raisins are one of the most flavoring anemia remedies. They also demand a special mention, because they carry another essential mineral, copper, in its core, that increases the capacity of iron to manufacture more red blood cells.[9]

10. Fenugreek

Fenugreek leaves are kissed with 1.93 milligram iron content per 100 gram serving. And when consumed raw, they shoot up the formation of blood cells in bone marrow. Also, their cooked form is highly recommended during menstruation. And it is not just fenugreek leaves that offer anti-anaemic properties, its seeds are an equally powerful remedy for anemia.[10]


Include these 10 foods in your diet and shield your body against anemia and its side-effects easily.