Get your vitality back with these foods!

Fatigue, low energy levels and tiredness are all common symptoms of anaemia.

Anaemia, or a low haemoglobin count (too few red blood cells), is usually due to iron deficiency, but it can also be symptomatic of another disorders.

According to data from the World Health Organization, more than 24% of the world’s population has this condition.

This mineral deficiency is called iron-deficiency anaemia and it sometimes occurs when iron is not absorbed in the digestive tract, by chronic bleeding or by an iron-deficient diet, which is the most common cause. The recommended daily dose depends on age and sex, however, with the exception of pregnant women, it is usually around 15 milligrams of iron.

Iron-rich foods

Although anaemia must be diagnosed and treated by a doctor, experts advise increasing consumption of the following iron-rich foods to ensure greater absorption.

1. Meat

The iron found in animal products (heme) is the type most easily absorbed by the body. It is is found in red meat (beef, pork, horse, duck, goat, lamb), liver and lean meat (chicken, turkey, rabbit).

2. Sardines

Sardines, including the canned variety, are among the highest-iron fish. Sardines contain 4.5 mg of iron per 100 grams, while salted anchovies contain 4.2 mg and anchovies in vinegar contain 4 mg. Clams, cockles and mussels are also high in iron.

3. Egg yolks

Egg yolks contain phosphorus, calcium and up to 7 mg of iron per 100 grams. Egg yolk contains non-heme ‘iron’ (non-animal) iron, even though it comes from a chicken.

4. Spinach

As a rule, green leafy vegetables like spinach, artichokes and chicory are a good source of vitamin C, potassium, phosphorus.

5. Pistachios

These contain large amounts of iron (6.78 mg/100 g) and copper (1.2mg/100 g), two nutrients which, when combined, have a powerful antianemic effect.

6. Lentils

These are among the best sources of iron of plant origin. They contain numerous nutrients that encourage the production of red blood cells.

It is worth remembering that the human body finds it harder to absorb iron from foods of plant origin (non-heme iron), since they contain substances that hinder its absorption, such as phytic acid (found in lentils, chickpeas and cereals), oxalic acid (spinach, Swiss chard, cabbage, asparagus and chocolate) and tannins (in tea, coffee and wine).

However, the vitamin C in oranges, mandarins, kiwis, grapefruit, tomatoes, peppers and parsley help us to better absorb the iron in these types of food. That is why nutritionists recommend combining a lentil and chickpea salad with tomato and pepper with an orange for dessert, for example.

If you are fighting anaemia, you should also eat milk, yoghurt and cheese separately from iron-rich foods, since calcium-containing dairy products reduce its absorption.

Remember, if you eat a balanced diet with adequate proteins, minerals and vitamins, you will get enough iron to feel energetic and lively.

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