ANEMIA
FOODS THAT HARM
Iron supplements, unless prescribed by a physicianFOODS THAT HEAL
FOODS TO LIMIT
WHO’S AFFECTED
This may be due to an abnormality of a low level of hemoglobin, the iron-and protein-based red pigment in blood that carries oxygen from the lungs to all body cells
Symptoms of anemia, therefore, reflect oxygen starvation
In mild anemia, this may include general weakness, pallor, fatigue, and brittle nails
Severe cases are marked by shortness of breath, fainting, and cardiac arrhythmias
In North America, the most common type of anemia is due to iron deficiency, which is usually caused by blood loss of some type
Other types of anemia exist
Hemolytic anemia occurs when red blood cells are destroyed more rapidly than normal
Pernicious, or megaloblastic, anemia is caused by a deficiency of vitamin B12, which is necessary to make red blood cells
Relatively rare types of anemia include thalassemia, an inherited disorder, and aplastic anemia, which may be caused by infection, exposure to toxic chemicals or radiation, or a genetic disorder
Nutrition Connection
The human body recycles iron to make new red blood cellsBecause the body absorbs only a small percentage of dietary iron, the Recommended Dietary Allowance (RDA) calls for consuming more iron than the amount lost: 8 mg per day for men and postmenopausal women, 18 mg for women under 50, and 27 mg for pregnant women
Here are some general dietary recommendations to boost iron levels
Consume as much iron from foods as possible
The best sources of iron are animal products— meat, fish, poultry, and egg yolks
The body absorbs much more of the heme iron found in these foods than the nonheme iron from plant sources, such as green leafy vegetables, dried fruits, soy and other legumes, and iron-enriched breads and cereals
Boost iron absorption by eating vitamin C–rich foods, especially if you’re vegetarian
Plant sources of iron are poorly absorbed by the body
Adding a vitamin C–rich food, such as citrus fruits, broccoli, or red pepper, to a plant-based meal can enhance absorption of nonheme iron
If you’re over 50, get your B12
Up to one-third of older adults produce inadequate amounts of stomach acid and can no longer properly absorb B12 from food
People over 50 may have to meet their needs by consuming foods rich in B12, such as meats and egg yolks, or by taking a supplement containing B12
Avoid drinking tea during meals
Tea contains natural compounds called tannins, which bind with iron and make it unavailable for absorption
Drink tea between meals to enjoy its
Health Benefits
Watch for foods that prevent absorption of iron
Oxalates found in spinach, rhubarb, Swiss chard, and chocolate as well as phytates in nuts and bran cereal can prevent the body from using iron
Avoid iron supplements, unless directed by a physician
Unless you have had a blood test that confirms iron deficiency, excess iron can be dangerous
Beyond the Diet
In addition to dietary measures, you can add iron to your diet by cooking with iron potsIronware may discolor food, but taste is unaffected
ANOREXIA NERVOSA
FOODS THAT HEAL
Eggs Milk and other dairy foods Meat, fish, and poultry Whole grains Calorie-enriched liquid supplements Multivitamin supplements, if approved by a doctorFOODS TO LIMIT
Low-calorie diet foods and soft drinks Foods that have diuretic or laxative effectWHO’S AFFECTED
S
8
The cause of anorexia is unknown
Researchers believe that a combination of hormonal, social, and psychological factors are responsible
The disease often begins in adolescence, a time of tremendous hormonal and psychological change
The behavior is marked by obsessive or strict dieting and exercise, preoccupation with food, and self-induced vomiting or use of laxatives
As the disease progresses, menstruation ceases and nutritional deficiencies develop
Physical indications of anorexia include fatigue, nervousness or hyperactivity, dry skin, hair loss, and intolerance to cold
More serious consequences include cardiac arrhythmias, loss of bone mass, kidney failure, and in about 5 to 10% of cases, death in the first 10 years of contracting the disease
Anorexia often requires intensive long-term treatment, preferably by a team experienced with eating disorders: a doctor to treat starvation-induced medical problems, a psychiatrist, and a dietitian
Family members can also benefit from counseling
Nutrition Connection
The biggest hurdle for someone with anorexia is to overcome an abnormal fear of food and a distorted self-image of being fatTo that end, these are the steps to achieving a stable weight: Think small, then gradually increase food intake
In the beginning, small portions of nutritious and easily digestible foods are best
Portion sizes and the variety of foods are increased gradually to achieve a steady weight gain
Replace lost nutrition
A doctor or a dietitian can help formulate a balanced, varied diet that provides adequate protein for rebuilding lost lean tissue, complex carbohydrates for energy, and a moderate amount of fat for extra calories
Good foods include eggs, milk and other dairy products, meat, fish, poultry, and whole grains
Extra calcium and multivitamins may also be given
Monitor food intake closely
Relapses are common and close monitoring may be necessary to ensure that the person with anorexia is really eating
But avoid making food a constant source of attention and conflict
Beyond the Diet
Seek supportTalk therapy, such as cognitive behavioral therapy, group therapy, or family therapy can help
Support groups can also aid in treatment
Consider medication
Doctors may prescribe antidepressants, antipsychotics, and mood stabilizers as part of a treatment program
QUICK TIP:
Have a lemon drop before a meal Sour foods increase saliva flow, which helps stimulate appetiteImportance of well balance diet
