7 Jun 2017

Anaemia - The Diets that you should be taken care

Anaemia is a blood disorder characterized by a reduced red blood cell count, which makes it difficultfor the blood to carry oxygen to brain and other parts of the body.

Symptoms to look for are, 

  1. Fatigue
  2. Dizziness
  3. Pale skin
  4. Shortness of breath 
  5. Headaches

Anaemia can be caused by various factors . Lack of iron or certain vitamins such as folic acid and vitamin B12 are the common factors that caused anaemia.

Iron-deficiency anaemia
The amount of iron that we need depends on your age and sex. The best sources of iron come from red meat. We get a good proportion of iron from non-animal sources too.

Sources of Iron include:

  1. Red meat and offal - Eg: Beef, Lamb, Pork, Kidneys, Liver, Heart.
  2. Fish and shellfish - Eg: Sardines, Pilchards, Crab, Shrimps, Mmussels.
  3. Eggs.
  4. Cereal and cereal products - Eg: Bread, Rice , corn flakes and Oatcakes.
  5. Nuts and seeds - Eg: Hazelnuts, Macadamia nuts, Peanuts, Pecans, Walnuts, Sesame seeds, Sunflower seeds.
  6. Green leafy vegetables - Eg: Broccoli, Spinach, Watercress
  7. Beans and pulses - Eg: Baked beans, Peas, Lentils, Chickpeas, Black-eyed beans
  8. Dried fruit - Eg: Raisins, Apricots, Prunes, Currants, Figs.

Folic acid-deficiency anaemia
As usual the cause is not eating enough foods which contain folic acid.

Sources of folic acid include:

  1. Fresh, Raw Or Cooked Brussels Sprouts, Asparagus, Spinach, Kale, Broccoli, Spring Beans, Green Beans, Cabbage, Cauliflowe.
  2. Cooked black-eyed beans 
  3. Breakfast cereals (with folic acid added to them).
  4. Liver (note, pregnant women should avoid liver).
  5. Kidneys, yeast and beef extracts.

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