With the coldest season of the year approaching, many people are dreading the cold chills it brings, and most of all, the effects it has on our overall health.
People with anemia and iron deficiencies may be more susceptible to discomfort in the Fall and Winter. A diet with rich leafy greens, nuts and seeds, seafood, meat, and beans provides the daily dosage of vitamin C that can help manage iron levels.
Anemia is when the body doesn’t have enough healthy red blood cells. This conduit is caused by blood loss, the destruction of red blood cells, or the body’s inability to create red blood cells. While there are many types of anemia, the most common is iron deficiency anemia. Red blood cells contain hemoglobin which is full of iron. If the body doesn't make enough iron, it will have a hard time making red blood cells to deliver it throughout the body.
There are two types of iron - heme iron and non-heme iron. Heme iron is found in poultry, meat, and seafood. Non-heme iron is found in plant foods and foods fortified with iron. Both can be absorbed by the body but it's easier to absorb heme iron.
The following foods can contribute to an iron-rich diet:
Beans (kidney, chickpeas, soybeans, black-eyed peas, pinto, black beans, peas, lima beans)
Collard greens
Dandelion greens
Kale
Liver
Nuts and seeds (pumpkin seeds, cashews, pistachios, hemp seeds, pine nuts, sunflower seeds)
Poultry (chicken, lamb, venison)
Seafood
Spinach
Swiss chard
If you have Anemia, talk to your healthcare provider about supplements, as it will be difficult to get enough iron from diet alone. However, a diet rich in iron, Vitamin C, and other nutrients is very important.
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