10 Superfoods to Fight Anaemia

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Aug 27, 2014

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Anaemia occurs when the red blood cell count in your blood decreases below the normal range. This condition is harmful because haemoglobin helps in transporting oxygen to various body parts. Know the foods that can fight this illness.
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    Combating Anaemia

    When a person’s haemoglobin concentration (number of red blood cells in blood) is low, he/she is said to be anaemic. Haemoglobin is a protein that helps transport oxygen to various body parts. Deficiency of iron, vitamin B12, folic acid, lactation and excessive blood loss are the main causes of anaemia. Women especially are prone to this blood cell deficiency. An anaemic should treat a diet rich in iron, vitamin B12, folic acid and vitamin C a prerequisite. Here are 10 superfoods that will provide all these essential ingredients to get rid of anaemia.

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  • 2

    Spinach

    Remember how Popeye ate spinach and instantly became strong? The message was correct; the wonder leaf is a great natural drug for the anaemic and people with iron deficiency in their systems. Having vitamins A, B9, E, and C, iron, fibre, and beta carotene in abundance, a mere half cup of boiled spinach can increase blood in your body. To add zing to its taste, add some other greens like celery, broccoli, kale and watercress to easily fight anaemia.

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  • 3

    Beetroot

    Another very important food in the fight against anaemia is beetroot. The root is full of iron content and helps in repairing and reactivating red blood cells in your body. The increased activation of red blood cells increases the oxygen supply to various body parts. You can mix beetroot with other vegetables like carrot, capsicum, and tomatoes to make a delicious salad or squeeze out fresh juice from it.

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  • 4

    Red Meat

    Lamb, beef and other similar red meats contain high amounts of heme-iron which your body can absorb easily. Even from the red meat variants, certain organs like the heart, kidneys, and the liver contain higher iron content than other body parts. They are also a great source of vitamin B 12. In fact, beef liver is believed to contain 600 percent of your daily iron requirement. If you are anaemic, have about 1 to 2.5 mg of beef or chicken ham at least twice or thrice a week.

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  • 5

    Peanut Butter

    Peanut butter contains a lot of iron so it is a good idea to add it to your daily diet. A peanut butter toast is a healthy and tasty breakfast option. Just two tablespoonfuls of it can provide you with 0.6 mg of iron. But not a lot of people like its taste. If you are one of those, eat a handful of roasted peanuts everyday to combat anaemia. Drinking orange juice with your peanut butter helps quick absorption of iron in your body.

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  • 6

    Tomatoes

    The main ingredient in tomatoes along with lycopene is vitamin C. This makes the little red wonder fruit-cum-vegetable a favourable thing to eat for easy absorption of iron in the body. Its rich content in beta carotene and vitamin E makes them fabulous hair and skin conditioners too. Eat one or two raw tomatoes daily or drink a glass of raw tomato juice to fight anaemia.

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  • 7

    Eggs

    Eggs can help anaemics to stock up vitamins in the body because they contain proteins and a lot of antioxidants. If you are anaemic and you eat one large egg, you provide yourself with 1 mg of iron. So, do this daily and fight anaemia out of your body. You can have them boiled, poached or half-boiled along with your daily breakfast.

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  • 8

    Pomegranates

    You must have heard doctors prescribing pomegranates to anaemic patients often. It is because they are a rich source of iron and vitamin C. They improve the blood flow and effectively treat symptoms associated with anaemia like weakness, dizziness, exhaustion and even hearing loss. To alleviate these symptoms, make sure you eat one whole pomegranate daily.

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  • 9

    Soy Beans

    Beans are a fulfilling source of iron and vitamins, particularly soy beans. They are a low-fat and high-protein food to battle anaemia off. However, you must cook them properly to reap maximum health benefits. Before preparing, the soy beans in warm water overnight to reduce the phytic acid in them which prevents absorption of iron in the body.

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  • 10

    Whole Grain Bread

    By having one slice of whole grain bread, you consume six percent of your daily iron requirement of the body. Being a very good source of non heme-iron, and being made through fermentation (which reduces phytic acid content) whole grain bread can be included in your breakfast for effective anaemia treatment.

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  • 11

    Nuts

    They are not just a good source of energy and taste; nuts effectively boost the iron content in your body. Plus, you can have them while you are on the move which makes them the most convenient answer to the problem of iron deficiency. Pistachio nuts are the best source of iron as they contain 15 mg of iron in 100 grams of nuts. Remember to munch on them whenever you find time.

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