Diet changes can help treat anemia
Q: I am supposed to beef up my red blood cell count — I’m anemic. But I am a pescatarian. What foods will help if I don’t eat meat or dairy?
Joyce H., Chelsea, Vt.
A: While anemia can have a wide range of causes, including bone marrow disease, cancer, Crohn’s disease, ulcerative colitis, peptic ulcer, celiac disease, kidney disorders and inherited conditions such as sickle cell anemia, nutritionrelated anemia is the most common form. Fortunately, it can be eased by making diet changes and, if needed, taking iron supplements.
It often goes undiagnosed because the fatigue it causes can be attributed to everything from stress to sleep apnea. Then, if it gets too severe, it can lead to rapid heart rate, dizziness, shortness of breath and, when related to a lack of vitamin B12, dementia-like symptoms.
Make sure your doctor continues to monitor your symptoms and bloodwork to see if you need supplements, but your food choices can help a lot — even if you don’t eat red meat.
— Eating fish means you are able to access a great natural source of iron. Tuna, haddock and sardines are iron-rich. Around 3 ounces of sardines contain 1.7 grams of iron.
— Vegetables such as beans, lentils and cooked dark, leafy greens deliver an important additional amount of iron, but you may need to eat vitamin-C-rich foods with them to promote better iron absorption.
So double up those vegetables with berries (strawberries), citrus fruits, peppers, tomatoes and broccoli.
— Certain whole grains are also loaded: Teff, quinoa, barley and whole wheat tortillas should be part of your weekly menus. Iron-fortified oatmeal is also a good source.
— And to protect yourself from anemia related to a B12 deficiency, you should take half a multivitamin twice a day, or include nutritional yeast, fortified plant-based milks from oats, almonds, cashews, soy or hemp, and tempeh, algae/seaweed, and mushrooms in your diet.
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Medical Officer at the Cleveland Clinic Wellness Institute. Submit your health questions at www.doctoroz.com.