Anemia has many causes and vegans do not have a higher incidence of the condition than do meat eaters. Still, many people believe that if a person is anemic, he or she should eat more red meat or that the person’s diet is inadequate. In reality, eating meat is an unnecessary step and is not even a healthful option (as vegans know), but diet might still be the cause of the problem, especially in newer vegans who might be eating a starchy diet or one with more processed foods than produce. Learning about the condition and causes, as well as what to eat if anemia is the result of a poor diet, are steps you can take toward feeling better.
Instructions
1. Get checked out. Only a few of the many causes of anemia relate to diet. Still, anemia caused by dietary deficiency, including iron and vitamin (folate or B-12) deficiency anemia, is the most common type. Less common types include sickle cell anemia, hemolytic anemia, anemia associated with bone marrow disease, aplastic anemia and anemia of chronic disease. Thalassemias or defective hemoglobin cause the most rare types of anemia.
2. Learn a little bit about anemia. Anemia is a condition in which a person does not have enough red blood cells. Iron is an important component of the hemoglobin in red blood cells, which transports oxygen throughout the body. Alone, anemia can make you feel lousy, but if you have any underlying medical condition, such as heart disease or diabetes, being anemic can make matters much worse. Women and children are more likely than men are to become anemic. In children, this is often due to low-nutrient diets; women tend to lose more blood via the menstrual cycle and thereby develop anemia.
3. Learn a little bit about iron. There are two types of iron: heme and non-heme. Non-heme iron makes up over half of the iron in animal tissue and all of the iron in plant foods (including nuts and seeds, fruits and vegetables), but it is not absorbed as well as heme iron. Eating foods rich in vitamin C greatly increases the absorption of non-heme iron. One-hit wonders, such as broccoli and bok-choy, are high in both iron and vitamin C.
4. Learn about the symptoms (how you might feel) if you are anemic. These include fatigue or tiredness, pain in the chest or abdomen, weight loss, weakness and dizziness that is often worse just after standing up.
5. Learn about the signs (what you or your doctor might see) of anemia: Dark, sticky, stinky stool or stool that appears black or maroon, or visibly bloody; a fast heartbeat or fast breathing; skin that looks yellow (jaundice) or pale, or that feels cold; low blood pressure; an enlarged spleen; or, a heart murmur.
6. Know what some great iron sources are and eat them every day. Despite the “ounce-for-ounce” nutritional comparisons we are all accustomed to, the body does not register foods in ounces; its source of measurement is the calorie. Calorie for calorie, many plant sources are much higher in iron than even the bloodiest red meat. For example, it takes well over 1000 calories of steak to get as much iron as you would by eating just 100 calories of dried beans or dark green leafy vegetables.
7. Know what hurts iron absorption and avoid it. Tea and coffee contain tannins, which reduce iron absorption. Calcium reduces iron absorption as well. Eat foods containing tannins or calcium (or calcium supplements) several hours before or after eating iron-rich foods.
8. Consider supplements. If you feel you must take an iron supplement, know that there are some unpleasant side effects, including diarrhea, constipation, nausea and abdominal discomfort. It can help to take the supplements after a meal, to adjust the dose or to switch formulations (e.g. iron (II) sulfate vs. iron (III)-hydroxide polymaltose complex (IPC) vs. iron bis-glycinate chelate); keep in mind that each supplement maker will claim their variety has the least documented side effects. Try them for yourself and remember, too much iron is just as dangerous as too little iron when it comes to supplements.
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