Weekly menu to prevent different types of anemia

Tiredness, poor memory, brittle hair, headache… are common symptoms associated with anemia. A common problem that is defined as a low concentration of hemoglobin in the blood and that appears when we do not have enough healthy red blood cells. Having them in sufficient quantity is essential for oxygen to reach all cells and body tissues.

Diet plays a decisive role in most cases, since anemia is often related to a deficiency of iron, folic acid or vitamin B12. This weekly menu, designed to promote the intake and absorption of these minerals, which you can download for free here, can help you prevent different types of anemia.

types of anemia

In general, the main causes of this lack of red blood cells or red blood cells are blood loss, that we do not produce them or that they are destroyed quickly. But there are different types of anemia, and in them is

It is due to a lack of iron, a mineral necessary for the formation of hemoglobin contained in healthy red blood cells. The lack of iron can have different origins: an incorrect diet, intestinal malabsorption, excessive blood loss (due to bleeding, menstruation, surgery or tumors), an inflammatory state of the organism or a protein deficiency.

If the problem is excessive menstrual bleeding, estrogens will need to be checked and may also need to help detox liver function.

In this type of anemia, also known as macrocytic, the red blood cells are larger than normal because of a deficiency of folic acid, vitamin B12 or both. Vegans usually have adequate levels of folic acid, but not from B12 and sometimes this problem is not correctly diagnosed.

For this reason, the measurement of methylmalonic acid, a metabolite used to differentiate vitamin B12 deficiency from folic acid deficiency, is recommended.

It is another type of megaloblastic anemia, but in this case the vitamin B12 deficiency is caused by malabsorption. This vitamin needs a substance called intrinsic factor, which is produced in the lining of the stomach, to be properly absorbed in the small intestine, and if there is atrophy of the lining for whatever reason, the vitamin B12 will not be absorbed. Treatment consists of injections with high doses of vitamin B12.

It occurs when there is a destruction of red blood cells sooner than normal due to autoimmune disease, infection, drug use, excessive physical activity, etc.

It is a genetic disease that produces anemia because there is a failure in the synthesis of hemoglobin.

Difference Between Heme and Non-Heme Iron

Animal or vegetable? There are two forms of iron in food: heme iron (part of the heme group of hemoglobin), which we find in foods of animal originand the non-heme ironor (inorganic), which comes from vegetables and is absorbed less than that of animal origin. But in intestines there are villi that are capable of transforming non-heme iron into heme.

Besides, There are some factors that improve the absorption of this mineral in non-heme format: the presence of vitamin C in the same food in which we eat foods rich in iron, organic acids such as malic acid, citric (vitamin C) and lactic acid that we can find in fermented foods. Vitamin A and beta-carotene or fructose from fruit also have an influence.

How much iron to take

To guarantee correct absorption, it is necessary to avoid taking phytates in the same intake, which are found in poor-quality flours (those that are not really whole grain but mixtures of refined flour and bran) and in whole grain cereals and legumes that are not have been soaked or have been soaked for a short time. Tannins in red wine, coffee, tea, and cocoa also reduce iron absorption.

Can I have too much? Since there are no mechanisms to eliminate iron and, in excess, it is highly toxic, iron absorption is regulated at the intestinal level by a hormone called hepcidin, which is manufactured by the liver and whose presence reduces absorption.

We manufacture it in more or less quantity depending on the inflammation, the infections that the organism suffers, if there is hypoxia or if there are high body reserves of iron.

Avoid stress and overweight. A chronic inflammatory state, for whatever reason (intestinal hyperpermeability, insulin resistance, overweight, stress, autoimmune diseases, fungal infections, viruses…), increases the production of this molecule that hinders the absorption of iron.

How to know if you have anemia

Symptoms of iron deficiency anemia

The most common symptoms of iron deficiency anmeia are paleness, fatigue, cold, palpitations, headaches, moodiness, brittle nails and hair, feeling short of breath, difficulty concentrating…

to diagnose it and determine the cause, the doctor may order a series of tests, starting with the hemoglobin levels (the protein that incorporates iron), hematocrit (red blood cell volume) and ferritin (iron reserve).

Symptoms of vitamin B12 deficiency

Loss of energy, tingling in the extremities, numbness, reduced sensitivity to pain, blurred vision, abnormal gait, poor memory, confusion, personality changes…

to diagnose it the doctor can perform different analyzes such as serum levels of vitamin B12, bilirubin, homocysteine, methylmalonic acid, or anti-intrinsic factor antibodies.

Symptoms of vitamin C deficiency

Vitamin C deficiency, which causes difficulty in assimilating iron, can make it easy for the gums to bleed or contract infections, slow wound healing and a tendency to bruise.

To confirm the diagnosis are measured iron blood levels, which are usually diminished. More rarely, an analysis of the levels of the vitamin in the blood is requested.