Anaemia
The most common form of anaemia in Australia is iron deficiency anaemia. Eating iron-rich foods can help to prevent and treat iron deficiency anaemia.
There are a number of different types of anaemia, however the most common type in Australia is iron deficiency anaemia. Not eating enough iron-rich foods is a common cause of iron deficiency anaemia. Those most at risk include:
- women due to monthly menstrual loss of blood
- vegetarians particularly those who eliminate all animal foods from their diet as the iron in animal foods is more easily absorbed by the body than the iron in plant foods
- athletes due to the extra stress placed on their bodies
Iron deficiency anaemia may also occur if foods are eliminated from the diet and not replaced by foods with similar nutritional value. People following 'fad diets' to lose weight may be at risk of anaemia for this reason.
Healthy eating to prevent anaemia
To prevent anaemia, it is important to eat a well balanced diet that includes iron-rich foods. Iron-rich foods include:
- red meat
- poultry
- fish
- eggs
- dried beans and lentils
- green leafy vegetables
- nuts
- seeds
- wholegrain breads and cereals
The absorption of iron from plant foods can be improved by eating vitamin C rich foods in the same meal such as:
- citrus fruits
- red capsicum
- kiwi fruit
The absorption of iron from plant foods can be inhibited by certain substances such as tea, coffee and cola drinks. Therefore it is best to have these drinks between meals. Other types of anaemia may occur with dietary deficiencies of folate and some B vitamins.
Anaemia results in a lack of circulating oxygen in the blood. Adequate iron is required for red blood cells to deliver oxygen to body cells. Symptoms of anaemia include tiredness and fatigue, pale skin, irritability and increased sensitivity to the cold.
An
Accredited Practising Dietitian (APD)
can provide nutrition and dietary advice to ensure requirements for iron and other nutrients are being met.
