Thursday, May 9th, 2013

Prevent Anemia

Anemia is a common but potentially serious illness. While some forms result from a genetic condition, the most common variety is caused by a lack of available iron in the diet. Women and athletes must be especially vigilant to prevent this condition, as prevention is easier than treatment. In this article Guardian Health Chronicle team helps you to prevent anemia. Read on…

There are steps you can take to help prevent some types of anemia.

  • Eat foods high in iron:
    • Cereal/breads with iron in it (100% iron-fortified is best. Check food label.)
    • Liver
    • Lentils and beans
    • Oysters
    • Tofu
    • Green, leafy vegetables such as spinach
    • Red meat (lean only)
    • Fish
    • Dried fruits such as apricots, prunes, and raisins
  • Eat and drink foods that help your body absorb iron, like orange juice, strawberries, broccoli, or other fruits and vegetables with vitamin C.
  • Don’t drink coffee or tea with meals. These drinks make it harder for your body to absorb iron.
  • Calcium can hurt your absorption of iron. If you have a hard time getting enough iron, talk to your doctor about the best way to also get enough calcium.
  • Make sure you consume enough folic acid and vitamin B12.
  • Make balanced food choices. Most people who make healthy, balanced food choices get the iron and vitamins their bodies need from the foods they eat. Food fads and dieting can lead to anemia.
  • Talk to your doctor about taking iron pills (supplements).

Recommended dietary allowances for iron for infants, children, and adult women:

Age

Infants and children

Women

Pregnant

Breastfeeding

7 to 12 months

11 mg

n/a

n/a

n/a

1 to 3 years

7 mg

n/a

n/a

n/a

4 to 8 years

10 mg

n/a

n/a

n/a

9 to 13 years

8 mg

n/a

n/a

n/a

14 to 18 years

n/a

15 mg

27 mg

10mg

19 to 50 years

n/a

18 mg

27 mg

9 mg

51+ years

n/a

8 mg

n/a

n/a

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