How to Avoid Anemia

Millions of Americans - typically women and children - suffer from anemia. This condition is caused by a reduced number of red blood cells. The symptoms vary from dizziness to irritability. The most common type of anemia results from iron deficiency. Other types are caused by dietary deficiency of folic acid and vitamins B-12 and B-6, certain drugs, heavy menstrual bleeding, and a number of medical disorders. Follow these steps to avoid this condition.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Molasses
• Calcium Supplement
• Iron Supplements
• Vitamin B Complex
• Vitamin B-12
• Vitamin B-6
• Vitamin C
• Vitamin E

1. Eat a wide variety of foods every day, including iron-rich foods: fruits such as apples, bananas, apricots and plums; vegetables such as asparagus, squash, yams, broccoli and leafy greens; red meat; tofu; and whole grains.
2. Eat iron-rich foods with food high in vitamin C. This helps increase iron absorption.
3. Take vitamin C at the same time you take iron, if using supplements.
4. Omit sugar or decrease consumption. This will increase iron absorption.
5. Avoid using antacids at the same time you take iron. They interfere with iron absorption.
6. Take calcium, vitamin E and zinc at a different time than your iron. They can interfere with iron absorption.
7. Add dried fruits, such as raisins and prunes, to your diet. They are good sources of iron.
8. Decrease intake of coffee and black tea. They contain polyphenols and tannins, which can interfere with iron absorption.
9. Drink 1 tbsp. of blackstrap molasses mixed in a cup of hot water instead of coffee or tea. It tastes good and is an excellent source of iron, B vitamins and calcium.
10. Speak to your doctor if your menstrual periods are very heavy. You may be getting iron-deficient.
11. Check with your doctor if you take prescription drugs. Some may interfere with iron and B vitamin absorption.
12. Assess your diet if you are a vegan since it is difficult to get enough vitamin B-12 without eating animal products. Discuss supplements with your health care provider.

Tips & Warnings

• If you eat on the run, eat primarily processed foods, skip meals, or go on periodic crash diets, you may not be getting enough iron and other nutrients in your diet. The best way to avoid anemia caused by diet deficiencies or poor absorption is to improve your eating habits.
• Decrease your intake of fast and junk foods. They add empty calories and are usually high in fat and sodium.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.