Diet for anemia: foods allowed and avoided (with menu ejemplo)
To combat anemia, you should consume foods rich in protein, horseradish, folic acid and B vitamins, such as meat, meat, fish and spinach. These nutrients stimulate the production of red blood cells, whose levels are found low when anemia is present.
A normal diet contains around 6 mg of beef per 1000 calories, this provides a daily intake of beef between 13 and 20 mg. When a type of anemia is detected, the ideal is to go to a nutritionist to carry out an evaluation and indicate a nutritional plan adapted to the needs and type of anemia that the person has.
Foods to consume
To combat anemia, you should consume foods rich in the nutrients mentioned below:
Ingestion of foods rich in blood is of paramount importance in cases of iron deficiency anemia, as this mineral stimulates the production of red blood cells.
There are 2 types of food, heme that comes from foods of animal origin, such as meat, poultry, fish, liver, meat and seafood, this being better absorbed by the organism; el no hemo, which is the hierro present in foods fortified with this mineral, fruits or vegetables, such as frijoles, soya, pentejas, cacahuate, betabel, cereals for breakfast and dark green vegetables, such as las espinacas, broccoli and cole.
See a complete list of foods rich in hierro both of animal and vegetable origin.
2. Vitamin C
Vitamin C is also an important nutrient when you have anemia, because the consumption of this vitamin, together with foods rich in food, favors its intestinal absorption.
Some foods rich in this vitamin are: orange, piña, fresh fruit, kiwi, mandarins and pepper. See a list of foods rich in vitamin C.
3. Folic Acid
Folic acid is responsible for stimulating the production of blood cells, mainly hemoglobin, which is responsible for transporting oxygen inside red blood cells. This micronutrient can be found in foods such as spinach, coleslaw, liver, wheat germ and eggs.
See what foods are rich in folic acid.
4. Vitamin B12
Vitamin B12 deficiency can cause megaloblastic anemia, which is characterized by the abnormal size of red blood cells and the reduction of white blood cells and platelets, which can be avoided by increasing the consumption of foods such as liver, meat, eggs, milk and derivatives.
See what foods are rich in vitamin B12.
Foods to Avoid During Anemia
During the treatment for anemia, you should avoid the consumption of foods rich in calcium together with foods that pose a hierro, because calcium competes with the hierro for absorption in the intestine. For this reason, it is important to avoid the consumption of milk and dairy products in the main foods, when meat and other rich foods are normally consumed.
In addition to this, it is also necessary to avoid the consumption of coffee, black, mate, cocoa and chocolate together with the main foods, as they are rich in phytates and tannins, which are substances that reduce the absorption of hierro in them. intestine.
See other 3 advices to cure anemia.
Example menu to treat anemia
The table below shows an example menu of 3 days to help fight anemia:
|foods||Day 1||Day 2||Day 3|
2 slices of bread with 1 slice of queso blanco, 2 slices of tomato and 1 slice of lechuga + 1 vase of natural orange juice
|2 huevos revueltos with 1 packet of galleta cream cracker + 1 natural mill yoke vase||4 Tostadas with cacahuate cream + 1 mandarin|
|Morning meal||1 manzana + 10 units of cacahuate||10 units of merey/marañón||Betabel yoke with orange and 6 pieces of nueces|
1 medium-sized steak fillet with 1/2 bowl of rice, 1/2 bowl of black beans and lechuga salad, zanahoria and pepper + 1/2 bowl of pastry curds
|Fish with fresh porridge + salad with coleslaws of brussels with onions sautéed in olive oil + 1 orange dessert||1 liver fillet with 1/2 cup of rice + 1/2 cup of brown beans + green salad with curd + lemonade|
|Avocado smoothie prepared with almond milk and 1 tablespoon of oatmeal||Natural yogurt with 30 g of sugar-free granola||1 small sandwich with queso and 2 slices of avocado + 1 vase of lemon juice|
|Scene||1 medium pcs of corn tortilla with chicken slices + lechuga and diced tomato + 1 spoonful of guacamole (prepared at home) + 1 medium orange slice of dessert||1 medium-sized filet of beef a la plancha + 1/2 bowl of garbanzos + 1/2 bowl of rice +1/2 bowl of broccoli garnished with 1 tablespoon of olive oil + 1 medium-sized kiwifruit||1 medium-sized fish fillet a la plancha + 1/2 bowl of cooked spinach sautéed with onion, garlic and olive oil + 1/2 bowl of rice + 1 papaya slice|
The items included in the menu vary according to age, gender, physical activity and if you have any other associated illness, because it is ideal to go to a nutritionist to carry out a complete evaluation and prepare a nutritional plan suited to your needs.
In addition to the diet, the doctor or the nutritionist may consider the need to perform a supplementation of blood or other micronutrients such as vitamin B12 or folic acid, depending on the type of anemia.
See other nutrition advice for anemia in the following video:
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