Causes Of Anemia
Health, food, and drink
Anemia means "without blood" in Greek. But this is an exaggeration. People with anemia have a lot of blood, but either they don't have enough red blood cells, or they don't contain the normal amount of oxygen to supply these cells with energy. Yes, but the most common is iron deficiency. If you don't get enough iron from your diet, or if you lose blood through menstruation or other causes, your blood's oxygen-carrying capacity decreases rapidly.
In case of oxygen deprivation, it atrophies. Anemia can make you dull and weak. Your brain is always foggy and cold. It is estimated that approximately 20% of women and 3% of men in the United States have low iron problems and are therefore at risk of anemia. The daily intake (DV) of iron is 18 mg, but pregnant women need 30 mg per day, which is much more. Obstetricians and gynecologists may prescribe supplements for pregnant women, as it is difficult to get this amount of iron from their diet. Eat only meat, fish, and chicken every day.
These foods contain significant amounts of iron. However, if you eat little or no meat, you need to pay more attention to your diet. Vegetables also contain iron. For example, one cup of pumpkin contains 3.4 milligrams of iron. Beans and lentils contain about 3 milligrams per half cup. The bioavailability of iron in these foods is not a problem.
How to Increase Absorption Bioavailability refers to how well your body can absorb the nutrients you consume. There are two forms of iron with completely different bioavailability levels. The iron found in meat and seafood is called heme iron, and it has the property of being easily absorbed. The iron in plant foods, called non-heme iron, is poorly absorbed. But of the 3 milligrams of iron in half a cup of lentils, only 3 percent is absorbed. However, increasing the bioavailability of iron is possible with a smart diet.
For example, eating vitamin C-rich foods along with iron-rich foods definitely puts more iron into the bloodstream. Iron is best absorbed in an acidic environment, especially ascorbic acid. Similarly, combining meat and vegetables in a meal can help you get more iron. The heme iron in meat increases the iron in vegetables and makes it easier to absorb. Mixing heme iron from meat with non-heme iron from legumes and vegetables increases the absorption of non-heme iron by 10-15%. By adjusting everything, you will get maximum profit.
However, when a woman is iron deficient, iron absorption becomes much more active. So the more iron you consume, the more it will be absorbed. How to Get More Iron If you think you have anemia, you may need a full checkup by your doctor to make sure you don't have a serious problem. If the answer is no, it is easy to fix. There are ways to combine iron with iron. Vitamin C. You can get L-ascorbic acid by drinking squeezed orange. Alternatively, you can eat baked potatoes. A baked potato with skin has 17 mg of vitamin C. This represents 28 percent of your daily intake and also contains 1.9 milligrams of iron.
Eating a potato with the skin gives you multiple times more iron. But do not combine calcium and iron. Especially when taking iron supplements. According to Dr. Fergus Clydesdale, Distinguished Professor and Chair of Food Sciences at the University of Massachusetts Amherst, They compete for the same receptor sites in the cell. So do calcium and iron in food. Dr. Clydesdale suggests that calcium and iron Take every three hours.
The same thing happens in coffee and tea. Both drinks contain tannins, and these chemicals have the effect of blocking iron supplementation. Drink half a cup of cooked wheat cream at breakfast. Containing 6 milligrams of iron, instant oatmeal contains less, about 3 milligrams per half cup. The vegetarian problem of anemia is a more common problem among vegetarians than among meat eaters. This is due to a lack of vitamin B12, which is abundant. This nutrient is essential for proper cell division and maturation.
As a result, strict vegetarians may get little or no vitamin B12 from their diet. A condition called pernicious anemia does not develop immediately. The body uses very little vitamin B12. Most people have enough stock to last about 6 years. For this reason, strict vegetarians are unlikely to experience symptoms of B12 deficiency, fatigue, and tingling in the limbs for long, but like iron deficiency, vitamin B12 deficiency can be easily corrected. Vegetarians who do not eat meat, dairy, or eggs should probably take a B12 supplement or brewer's yeast.
