Anemia is characterized by a decrease in hemoglobin levels and/or a reduction in the number of red blood cells in the blood, leading to insufficient oxygen supply to the tissues.
Anemia can be diagnosed if the hemoglobin level in men falls below 130 grams per liter, and in women, below 115 grams per liter. In children, this indicator is determined based on their age.
There are a number of diseases that may be associated with anemia. These include ulcers and polyps of the gastrointestinal tract, chronic kidney diseases, oncological and infectious diseases, as well as helminth infections.
A low hemoglobin level can lead to a more severe course of anemia.
To prevent the development of anemia, it is necessary to undergo regular medical check-ups, have blood tests, and timely treat chronic diseases accompanied by blood loss. It is also important to include iron-rich foods in the diet.
There are two types of iron present in food products: heme and non-heme.
Heme iron enters the body through meat products. The highest content of this type of iron is found in meat by-products, red meat, poultry, and eggs. Additionally, chocolate contains 19 percent of the daily iron requirement in 28 grams.
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Non-heme iron can be found in plant-based foods such as greens, nuts, and legumes; however, its absorption rate is 5-12 percent, while the absorption rate of heme iron reaches 14-18 percent.
For those who follow a vegan or vegetarian diet, sources of iron can include buckwheat, chickpeas, pomegranate, quinoa, beans, and spinach.
Iron from animal products is absorbed by the body more efficiently compared to plant sources.
The proper consumption of iron-containing foods also matters:
- Iron-rich foods are better combined with fruits and vegetables that contain high levels of vitamin C, as this promotes better iron absorption;
- Foods containing calcium can hinder iron absorption, so it is recommended to consume them at different times.
