Have you ever felt unwell, such as “getting tired easily,” “being out of breath,” or “having a headache?” The cause of this could be anemia. In this article, we will explain the key points of a diet to prevent anemia. Iron deficiency is a common issue, but it can be easily addressed through dietary changes. By incorporating iron-rich foods and enhancing absorption, you can maintain healthy iron levels and avoid anemia. Remember, a balanced diet is key to overall well-being. Take control of your health, and make iron-rich foods a priority!
Why Does Anemia Cause Problems?
Anemia is a condition in which the concentration of hemoglobin, a component of blood, is reduced. Hemoglobin carries oxygen throughout the body. In other words, when you have anemia, your whole body becomes oxygen-deficient, leading to fatigue and other health problems [1].
What is The Exact Cause of Anemia?
The majority of anemia cases are caused by a drop in hemoglobin concentration due to iron deficiency. Menstruating women in particular lose a lot of iron, so be careful [1]. In addition to a drop in hemoglobin concentration due to iron deficiency, anemia can also be caused by other illnesses. Anemia caused by iron deficiency can be prevented through diet, but anemia caused by other illnesses requires urgent treatment, so if your condition persists, you should see a medical professional. In this article, we will explain the key points of a diet to prevent anemia caused by iron deficiency.
First, Supplement With Iron! What Are The Dietary Points to Prevent Anemia?
How Much Should I Take?
The following table shows the iron needed to prevent anemia [2].
[Recommended daily amount of iron]
| Age | Men (mg/day) | Women (mg/day) |
| 18-49 years old | 7.5 | 6.5 (10.5 with menstruation) |
| 50-64 years | 7.5 | 6.5 (11 with menstruation) |
Foods High in Iron
There are two types of iron found in foods: “heme iron” and “non-heme iron.” Heme iron has a higher absorption rate than non-heme iron. Foods that are high in heme iron include liver, red meat, and redfish, whole foods that are high in non-heme iron include vegetables, eggs, and soy milk [2,3].
[Iron content per serving]
Foods rich in heme iron
| Food Name | Weight per serving (g) | Iron per serving (mg) |
| Pork liver (raw) | 50 | 6.5 |
| Chicken liver (raw) | 50 | 4.5 |
| Beef liver (raw) | 50 | 2.0 |
| Beef shoulder roast (raw) | 50 | 1.2 |
| Bonito (raw) | 50 | 1.0 |
| Yellowfin tuna (raw) | 50 | 1.0 |
| Pork shoulder loin lean meat (raw) | 50 | 0.6 |
Foods rich in non-heme iron
| Food Name | Weight per serving (g) | Iron per serving (mg) |
| Soy milk | 200 | 2.4 |
| Komatsuna (boiled) | 75 | 1.6 |
| Shungiku (boiled) | 75 | 0.9 |
| Eggs (raw) | 60 | 0.9 |
| Spinach (boiled) | 75 | 0.7 |
Since each food contains different nutrients, it is important to get iron from a variety of foods, rather than relying on a specific food. You can get iron by using a little ingenuity, such as stir-frying meat and vegetables that contain foods high in heme iron and non-heme iron, or adding komatsuna or spinach to soups.
Iron Alone is Not Enough! What Are The Dietary Points to Prevent Anemia?
Take Vitamin C
Taking vitamin C increases the absorption rate of non-heme iron. In other words, by consuming foods that are high in vitamin C along with foods that are high in non-heme iron, iron can be absorbed more efficiently. Foods that are high in vitamin C include green and yellow vegetables and fruits. Vitamin C is a water-soluble vitamin. This means that it dissolves in water and is washed away during cooking, such as boiling or soaking in water. Therefore, if you are eating it raw, it is recommended to shorten the soaking time in water, and if you are cooking it, to cook it in the microwave to minimize loss [2,3].
Get Protein
Do you know what hemoglobin is made of? It is made mainly of iron-containing pigment called “heme” and protein. This means that it is important to consume not only iron but also enough protein, which is the material for hemoglobin. Foods that are high in protein include meat, fish, eggs, beans, milk and dairy products. In addition, foods that are high in both iron and protein include liver, red meat, red fish, and clams. It is a good idea to add these to your daily diet [1, 2].
Prevent Anemia Through Your Daily Diet
By following these points, you can wisely and efficiently prevent anemia caused by iron deficiency. Try incorporating what you can into your daily life to stay healthy.
[References] (All accessed on July 4, 2024)
[1] Ministry of Health, Labor and Welfare, e-Health Net, To prevent anemia, first review your daily diet
[2] Ministry of Health, Labor and Welfare, Dietary Reference Intakes for Japanese (2020 edition)
[3] Ministry of Education, Culture, Sports, Science and Technology, Standard Tables of Food Composition in Japan (8th Edition) Supplementary Edition 2023
Also read: https://fzfile.com/sirtfood-diet/
