Friday

Anemia

In Greek, the word anemia means “no blood”. But that’s a bit of an exaggeration. People with anemia have plenty of blood. It’s just that the red blood cells are not carrying their usual compliment of energy-giving oxygen.

There are many forms of anemia, but the most common is iron-deficiency anemia. When you’re not getting enough iron in your diet or you are losing blood – the oxygen-carrying capacity of your blood drops and deprived of oxygen, you wilt. Anemia can make you sluggish and weak.

Women of childbearing age need iron for good health. Women past menopause and man need iron, pregnant woman need a much higher amount – 30 milligrams a day. It’s virtually impossible to get that much iron in the diet, so obstetricians often prescribe supplements. And for the rest of us it’s not too tricky if you eat meat, fish, and poultry. If you eat little or no meat, though, you’ll need to pay more attention to your diet – its not that vegetables don’t have iron. A half-cup of canned pumpkin, for example, has 2 milligrams of iron, or kidney beans and lentils have 3 milligrams in a half-cup serving. The total amount of iron is not a problem with these foods. Something called bioavailability is.

Bioavailability refers to how well our bodies absorb the nutrients in food we eat. There are two forms of iron with vastly different forms of bioavailability. The iron found in meat, fish, shellfish, called heme iron and it’s readily absorbs in the body. The iron found in plant foods, called noneheme iron, is less so.

Its possible to boost the bioavailability of iron with eating, for example pairing food that contains vitamin C with food that contains iron guarantees that you’ll get substantially more of the iron in your bloodstream. Iron is best absorbs in the acidic environment, particularly ascorbic acid and combining meat and vegetables in same meal makes it easier to get more iron.

If you suspect that you have anemia, your doctor will probably do a complete checkup to make sure that nothing serious is wrong. When the problem is not getting enough iron in the diet, however, it’s almost always easy to correct.

If you like clams, you’re in business. A bowl of 20 small steamed clams contains an astonishing 25 milligrams of iron.

Meats, legumes, and vegetables are also high in iron. Mixing heme iron from meats and nonheme iron from beans and vegetables will increase absorption of the noneheme iron 10 to 15 percent.

To get the most from your meals, be sure to have a little vitamin C at the same time - a tomato, orange juice, pineapple juice, or other citrus juices.

One nutrient that you don’t want to combine with iron is calcium. Calcium and iron compete for the same receptor cites on your cells and having calcium-rich foods in same meal with iron will set you back. You only have to remember one thing – if you’re concentrating on getting the most iron in the meal, wait until next one to include calcium reach foods or supplements.

The same goes for coffee and tea – both beverages contain tannins, chemicals that have a mild blocking effect on iron supplements. So don’t take your pills with your morning coffee.



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