Anemia may develop because of a lack of hemoglobin, which is the building material for red blood cells - red blood cells which transport oxygen from the lungs throughout the body and delivering the carbon dioxide in the respiratory system for its excretion. Foods rich in iron, anemia should be included in the daily diet.
How much iron the body needs
Anemia occurs when a lack of hemoglobin in the blood. It is necessary to replenish the amount of iron in the body on a daily basis. Daily intake of this trace element depends on the sex, age and weight of the person:
- From birth to 6 months of daily iron intake is 0.25 mg, because the child is still a large supply of its own iron formed in the body during fetal development.
- With 6 months of consumption of iron is gradually increased and reaches 4 mg per day
- From 1 year to adolescence rate - from 10 to 13 mg per day.
- With 15 years in girls and boys, the rate is different: the girls for normal development and make up for losses trace element necessary to 20 mg, and the boys - 15 mg.
- In adults, the body should be taken from 10 to 30 mg per day, and women need 30 mg, and the men would be enough of 10-12 mg. This is due to sex characteristics: women going great loss of iron during menstruation.
- For the elderly norms do not depend on the sex and the same for both men and women.
In some cases, the number of trace elements needed per day may increase:
- During pregnancy and breastfeeding for women need 33 mg.
- Increased intake of iron during heavy physical exertion, heavy bleeding due to injury, after surgery and blood donation.
- The increased rate shall be those who suffer from chronic bleeding, living or working in areas of high altitude.
Foods rich in iron
List of iron-containing products for anemia:
- meat (the darker it is, the more iron it) and by-products: beef, lean pork, chicken, turkey, any liver;
- Fish and seafood: sardines, tuna, clams, mussels, oysters, caviar red and black;
- eggs (chicken, quail, ostrich);
- breads and grains: cereals in the first place is buckwheat, rye and wheat, then (bran);
- legumes and herbs: peas, lentils, beans, beans of any kind, asparagus, spinach;
- fruits and vegetables: corn, cauliflower, beets, plum, apple, persimmon, dogwood;
- dried fruits: apples, pears, dried apricots, raisins;
- nuts: peanuts, cashews, walnuts and pine (available in small quantities).
Table products containing iron:
| animal products | The amount of iron per 100 g product | Herbal Products | The amount of iron per 100 g product |
|---|---|---|---|
| Pork (liver) | 20,3 | Wheat bran | 11,1 |
| Chicken (liver) | 17,7 | Buckwheat | 6,7 |
| Beef (liver) | 6,9 | Oatmeal flakes | 3,9 |
| Beef | 3,6 | Rye bread | 3,9 |
| Mutton | 3,1 | lentil | 11,8 |
| Pork | 1,8 | Spinach | 2,7 |
| Chicken | 1,6 | Corn | 2,7 |
| Turkey | 1,4 | Peas | 1,5 |
| oysters | 9,2 | Beet | 1,7 |
| mussels | 6,7 | walnut | 2,9 |
| Sardine | 2,9 | Persimmon | 2,5 |
| Yolk (chicken egg) | 6,7 | Dried apricots | 3,2 |
| Yolk (egg quail) | 3,2 | dried prunes | 3 |
| Language (beef) | 4,1 | grenades | 1 |
| Language (pork) | 3,2 | apples | 0,1 |
Nuts should not be subjected to any heat treatment, since they destroyed all the nutrients and vitamins.
From what foods should be avoided
When the diagnosis of iron deficiency anemia is necessary to give up foods that contain a lot of fat. Prohibited:
- margarine;
- fish or meat fat varieties;
- confectionery;
- mayonnaise and fat cheese varieties.
Calcium with anemia slows the absorption of iron, for this reason, milk and foods should be eaten separately. You should not eat parsley, bran, chocolate. Drinks containing caffeine, it is best to replace herbal infusions or tea.
Alcohol absolutely prohibited.
