Controlling anemia through diet

Anemia is the umbrella term for a variety of disorders characterized by the inability of red blood cells to carry sufficient oxygen. As these guidelines suggest, anemia can be controlled through diet.

• Symptoms of anemia reflect oxygen starvation.
• Mild cases may include general weakness, pallor and brittle nails.
• More severe cases are marked by shortness of breath, fainting and cardiac arrhythmias.

In North America the most common type of anemia is due to iron deficiency caused by blood loss.

• Surgery patients, accident victims, people with a bleeding ulcer or certain cancers, or those with chronic or repeated bleeding such as nosebleeds often have iron-deficiency anemia.
• In fact, a blood test that shows iron deficiency often prompts a physician to investigate for colon cancer.
• Women with heavy menstrual periods are at risk, as are young children, chronic dieters, female athletes, distance runners or people on restricted vegetarian diets.
• Pregnant women are predisposed to anemia because of the demands of the fetus and placenta.

1. Hemolytic anemia occurs when red blood cells are destroyed faster than normal. The cause may be hereditary or a disease, like leukaemia and other cancers, abnormal spleen function, autoimmune disorders and severe hypertension.
2. Pernicious, or megaloblastic, anemia is caused by a deficiency of vitamin B12, which is necessary for red blood cells. Stomach acid releases B12 from protein in food, so you can develop a deficiency if your stomach produces insufficient acid. Up to one-third of older adults produce inadequate stomach acid and can no longer properly absorb B12 from food. People over 50 may have to meet their B12 need by ­consuming fortified foods or by taking a supplement. Vitamin B12 is found only in animal products; strict vegetarians should consume fortified foods and/or take a supplement.
3. Folate deficiency can also cause anemia in pregnant women, in alcoholics and in elderly people.

The human body recycles iron to make new red blood cells. Even so, the body loses an average of one milligram for men and 1.5 milligrams for women during reproductive years. The body absorbs only a small percentage of dietary iron, so the Rec­om­mend­ed Dietary Allowance (RDA) calls for consuming more than what is lost: eight milligrams a day for men and postmenopausal women; 18 milligrams for women under 50; 27 milligrams for pregnant women.

Those with nutrition-related anemias should see a dietitian or a qualified nutritionist to help structure a healthy diet. The best sources of iron are animal products — meat, fish, poultry and egg yolks. The body absorbs much more of the heme iron found in these foods than the nonheme iron from plant sources, such as green leafy vegetables, dried fruits, soy and other legumes, nuts, seeds and iron-enriched breads and cereals, so people who rely on plant food for iron must increase their intake.

Adding a vitamin C-rich food to a plant-based meal can enhance the body's absorption of nonheme iron. Heme iron also promotes the absorption of nonheme iron from other foods when eaten at the same meal.Watch out for the tannins in tea. They can bind with iron and make it unavailable for absorption. It is best to drink your tea between meals rather than during.

Consume plenty of

• Organ meats, beef and other meats including poultry; fish; egg yolks.
• Dried beans and peas, dates, raisins, dried apricots, nuts, seeds and blackstrap molasses.
• Iron-enriched grains.
• Citrus fruits and other good sources of ­vitamin C.
• Leafy greens, asparagus, corn.

Limit

• Bran, spinach, rhubarb, Swiss chard, chocolate and tea.

Avoid

• Iron supplements, unless prescribed by a physician.