Disease and Condition: Anemia
If you have iron-deficiency anemia, taking iron orally or getting iron administered intravenously along with vitamin C is often the fastest way to raise your iron levels.
Iron is necessary to produce hemoglobin in red blood cells, which helps the red blood cells (RBCs) carry oxygen to organs and other tissues of the body. Lack of iron disrupts this process, and insufficient oxygen supply can make you feel tired and short of breath during physical activities.
Your doctor will first try to identify the cause and severity of your anemia and then recommend the right treatment for you. Depending on your blood tests (including hemoglobin level, red blood cell count, etc.), your doctor may recommend eating iron-rich foods and vitamin C-rich foods instead of prescribing an iron supplement. In severe cases, a blood transfusion may be needed.
What drink is high in iron? 14 Healthy drinks
14 Healthy iron-rich drinks include:
- Apple juice
- Apricot nectar
- Beef broth
- Beet juice
- Cocoa using natural cocoa powder
- “Green” smoothies
- Usually containing ingredients such as kale, spinach, celery, Swiss chard, wheatgrass, cucumber, parsley, and mint
- Adding flax seeds or sesame seeds to smoothies can also increase their iron content.
- Orange juice
- Grapefruits juice
- Pea protein smoothies
- Prune juice
- Tomato juice
- Spinach juice
- Kiwis juice
- Strawberries juice
Avoided drinks containing caffeine such as coffee, tea, and soda taken with meals can block iron absorption.
What foods can help raise your iron levels? 20 Foods
It is important to have a balanced diet that is rich in vitamins and minerals to avoid suffering from any deficiency. When it comes to iron-deficiency anemia, look for foods that are rich in iron, vitamin C, vitamin B12, and folate (folic acid).
9 Food sources of iron include:
- Spinach
- Watercress
- Kale
- Raisins
- Apricots
- Prunes
- Meat
- Chicken
- Iron-fortified cereals and bread
6 Food sources of vitamin C include:
- Grapefruits
- Oranges
- Kiwis
- Strawberries
- Plums
- Tomatoes
5 Food sources of vitamin B12 include:
- Meat
- Chicken
- Fish
- Eggs
- Fortified bread, pasta, rice, and cereals
What causes iron-deficiency anemia?
Iron deficiency anemia is caused by the loss of iron in your body through:
- Blood loss, which may be due to:
- Heavy periods
- Peptic ulcers
- Hiatal hernia
- Colon polyps
- Colorectal cancer
- Regular use of some over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs)
- Lack of iron in your diet
- Inability to absorb iron due to an intestinal disorder or surgery that removes a part of your intestine. Iron absorption from food first occurs in the small intestine, which is then released into the blood. An intestinal disorder, such as celiac disease, hampers this process. Surgical removal of a part of the intestine also reduces your ability to absorb enough iron.
- Periods of increased iron needs, such as pregnancy and lactation, may also contribute to iron deficiency. Without adequate iron intake, pregnant women often suffer from iron-deficiency anemia. Excessive bleeding after childbirth may also cause anemia.
What are risk factors for iron-deficiency anemia?
People who have an increased risk of developing iron-deficiency anemia include:
- Women. Women lose iron from blood loss due to monthly periods.
- Infants. Premature infants and infants who do not get an adequate iron supply from breast milk carry a greater risk of developing iron-deficiency anemia.
- Vegetarians. Vegetarians are more likely to have inadequate levels of iron if they do not get enough iron from food sources other than meat.
- Blood donors. Blood donors should always remember to replenish their iron stores by eating a diet rich in iron.
How long does it take to recover from anemia?
The recovery rate of anemia may depend on the underlying cause of the disease. For example, if a stomach ulcer causes anemia, the ulcer needs to be treated first to stop the bleeding and treat anemia. However, anemia caused by kidney failure will require long-term monitoring and a kidney transplant.
Recovery from anemia may depend on many factors, including:
- Severity of deficiency
- Underlying cause
- Treatment options
Usually, young people recover from anemia more quickly than older adults. The effects in older adults are usually higher due to underlying chronic medical problems. Anemia could exacerbate any preexisting conditions.
Apart from these treatments, lifestyle modification and having a healthy balanced diet can help one recover from anemia rapidly. Including essential nutrients in the diet can improve the recovery rate of the condition.
7 types of anemia
The 7 types of anemia include the following:
- Iron deficiency anemia
- Generally, with oral supplementation, the hemoglobin level should increase by 2 g/dL within four to eight weeks. Usually, the hemoglobin level should be restored within three months, whereas the replacement of iron stores may take longer. Hence, iron supplementsshould be continued for a few more months even if the hemoglobin levels are restored to build iron stores.
- An intravenous iron administration can restore iron levels more rapidly than oral iron supplements. However, intravenous iron administration is recommended when the person’s intestinal absorption is impaired or when large doses of iron are required.
- Conditions, where intravenous iron administration may be recommended, include:
- Celiac disease(a disease caused due to gluten sensitivity)
- Autoimmune gastritis
- Partial removal of the duodenum
- Excessive menstrual bleeding
- Gastrointestinal bleeding
- Post-surgery bleeding
- Pernicious anemia
- If vitamin B12 deficiency is the reason for anemia (pernicious anemia), the patient would be administered vitamin B12 shots every day or several times a week until B12 levels return to normal.
- The duration of shots may decrease but may continue lifelong depending on the severity of the condition. Supplementscould be recommended if pernicious anemia is due to a dietary deficiency of vitamin B12.
- Aplastic anemia
- Blood transfusions may be recommended for some types of anemia, particularly aplastic anemia. However, they are not a permanent cure for the disease and may require supporting treatment.
- A bone marrow transplantcould be recommended if the bone marrow fails to produce healthy blood cells.
- Hemolytic anemia
- Hemolytic anemia treatment may include:
- Treating infections that are potential stressors
- Suppressing the immune system that attacks red blood cells
- Generally, treatment for hemolytic anemia may continue lifelong.
- Hemolytic anemia treatment may include:
- Sickle cell anemia
- Stem cell or bone marrow transplants are the only cure, but considering the risk involved with these procedures, they are rarely recommended to treat sickle cell anemia.
- Thalassemia
- Most mild cases of thalassemia do not require treatment, whereas severe forms require lifelong blood transfusions, medication, folic acid supplementation, spleen removal, or a blood or bone marrow transplant.
- Anemia of chronic disease
- Anemia caused by a chronic disease may require an erythropoietininjection that stimulates the production of red blood cells to ease fatigue.
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Medically Reviewed on 12/16/2022
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Beef
If you’re a meat lover, beef is a great way to get some iron. Grill 6 ounces of sirloin steak for a meal that serves up 3.2 grams of this important mineral.
How much iron do you need each day? It depends on your age and sex. Men need 8 milligrams (mg). Women should get 18 mg up to age 50, but only 8 after that. If you’re pregnant, you need as much as 27.
Poultry
What if you don’t eat red meat? Don’t worry. Poultry is a good source of iron, too. Try turkey, chicken, or duck.
A 3-ounce serving of duck has 2.3 mg of iron. The same amount of chicken or turkey gives you 1 mg.
Dark, Leafy Greens
If you’re looking for a tasty side dish, spinach, kale, and collards can give you an iron boost. There are lots of ways to prepare them. Steam, sautée, or chop and add to your salad. You can even blend them into a smoothie.
Fish
It’s a high-protein, low-fat way to add iron to your diet. And it doesn’t matter if it’s from a farm or caught in the wild. Tuna, sardines, mackerel, and haddock are good sources of the mineral.
Shrimp and Oysters
Do you have a weakness for a big bowl of gumbo? You can satisfy your craving and get some iron, too. Shrimp and oysters are packed with it.
Toss in some brown or enriched rice and you’ll turn it into an iron-rich treat.
Vegetarian Delights
If you don’t eat meat, you can still get your iron. Tofu is a good choice. Or go for beans, like kidney, garbanzo, or white.
Food from plants has “non-heme” iron, which means your body doesn’t absorb it as well as the “heme” type found in meat.
Wash down your vegetarian meal with a drink that has vitamin C. It helps you take in iron better.
Cereal
Breakfast is a great time to load up on iron. Cream of wheat or bran and oat cereals all are good ways to do it. Give yourself an extra boost by adding sliced strawberries.
Eggs
Scrambled, boiled, or sunny-side up, whichever way you cook them, you’ll get a healthy dose of iron. Enriched white or wheat bread can add some more, so have a slice of toast on the side.
But if you drink coffee or hot tea with it, you may lose some of the benefit. They keep you from absorbing iron as well.
Syrup Surprise
You’ll find iron in some unexpected places. You can give yourself an extra helping when you use molasses on your pancakes. Molasses are rich in iron.
Nuts and Dried Fruit
Make your own trail mix for an iron-rich snack. Start with cashews or pistachios. Add dried fruit like raisins, prunes, dates, or peaches.
Fresh Fruit
Watermelon is more than a refreshing summertime treat. One small slice can give you .69 mg of iron. Five medium figs have 1 mg of iron while a banana is good for .36 mg.
Chocolate
Go ahead, indulge your sweet tooth! You can pick up some iron when you nibble on dark chocolate. A 3-ounce piece gives you 7 mg.
Fat-Fighting Foods
- Reviewed By: Poonam Sachdev, MD
Greek Yogurt
Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types.
Quinoa
Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, and you’ll also get iron, zinc, selenium, and vitamin E. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean protein.
Cinnamon
Some studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curb your appetite, particularly in people with type 2 diabetes. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.
Hot Peppers
Hot peppers have a flavorless chemical called capsaicin. It’s more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time. It probably doesn’t have a big impact on weight, unless you eat less food because it’s spicy.
Green Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Try taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience.
Grapefruit
Grapefruit doesn’t have any magical fat-burning properties, but it can help you feel full with fewer calories. That’s because its soluble fiber takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal.
Watermelon
Foods that are rich in water take up more room in your gut. This signals the body that you’ve had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients and low in calories. Watermelon is a great example. It’s a good source of the antioxidant lycopene and gives you some vitamin A and C, too.
Pears and Apples
Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Go for whole fruits rather than fruit juice. You’ll get more fiber, and you have to chew the fruits. This takes longer and you’ll burn a few calories chewing, as opposed to gulping down a smoothie.
Grapes vs. Raisins
Compare 2 cups of grapes to 1/4 cup of raisins. Either choice has a little more than 100 calories, but you’ll probably be more satisfied with the grapes. Dried fruit has its place. When used sparingly, a few raisins or dried cranberries can liven up a salad.
Berries
Like other fruits, berries are high in water and fiber, which can keep you full longer. They’re also sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they’re loaded with antioxidants.
Raw Vegetables
Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they’re full of water to help you feel full, and they’re low in calories. Half a cup of diced celery has just 8 calories. Coat celery with a little peanut butter or dunking carrots in salsa. When you’re in the mood for chips and dip, replace the chips with raw veggies.
Sweet Potatoes
Think of the typical toppings on your baked potato — butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they don’t need a lot. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta-carotene, vitamin C, and fiber.
Eggs
One egg has only 75 calories, plus 7 grams of protein along with other vital nutrients. Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast. And the good news is that eggs are no longer on the “no-list” for people concerned about high cholesterol. It’s saturated fat not dietary cholesterol we need to be wary of.
Coffee
It sounds too good to be true: One of your favorite beverages may rev the metabolism and help you lose weight. Coffee does stimulate the metabolismm, but only a little. Don’t count on this for weight loss, especially if you add calories with toppings.
Oatmeal
Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it’s hot. It’s a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. Avoid super-sugary oatmeal. Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.
Crispbreads
Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn’t just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.
Tabouli
A standout whole grain is bulgur wheat, the type found in tabouli. It’s high in fiber and protein but low in fat and calories. That helps you fill up with a minimum of calories. It also tastes great. To turn this dish into a meal, you could add beans and stir in extra tomato, cucumber, and parsley.
Soup
Soup — we’re talking broth-based, not creamy — has a lot going for it. It’s full of water, which fills you up with the fewest possible calories. It’s hot, which prevents you from eating too much. Have it before a meal, and soup can take up space that might have gone to higher-calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.
Salad
Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. Be careful about dressing, which can add a lot of calories.
Vinegar
Dress your salad with oil and vinegar. It’s easy to make and it’s full of flavor that can make salad more satisfying — and it has fewer calories than most pre-made dressings.
Nuts
Nuts are an excellent way to curb hunger between meals. They’re high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. They’re also rich in calories, so limit your portions. If you have to get them out of their shell, you’ll slow down and not eat as much.
Air-Popped Popcorn
Three cups of plain, air-popped popcorn may seem like a lot, but you’re not getting a lot of calories. All that air adds volume without adding fat or sugar.
Skim Milk
Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. And even though it’s fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein.
Lean Meat
You know that protein can keep you full longer and burn more calories during digestion. Choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Stick with a 3- to 4-ounce portion.
Fish
One of the best sources of protein is fish. Most fish is low in fat, and the exceptions usually have a good form of fat: omega-3 fatty acids. Omega-3s, which are found in salmon, herring, and other fatty fish, may help protect against heart disease and other chronic conditions.
Beans
Beans are a vegetable, a protein, and a great source of fiber. You feel full for very few calories. Open a can of garbanzo beans (aka chickpeas) and toss them into soup or salad, or mash the
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