Anaemia happens when you don't have enough healthy red blood cells or hemoglobin in the blood. Hemoglobin, an iron-rich protein, gives blood its red color and helps to carry oxygen to every cell in your body. When you have anaemia, your body lacks an adequate supply of oxygen-rich blood; it can leave you feeling drained, weak. You can experience fatigue, dizziness, pale skin, cold hands and feet, shortness of breath and rapid heartbeat. Some people also experience headaches or difficulty concentrating. If left untreated, it can lead to more serious health complications, making it crucial to understand and address its underlying causes.
Common Causes of Anaemia
The most common cause of anaemia is iron deficiency, also vitamin B12Â and folate deficiencies; all of which arise from either inadequate intake and/or poor absorption.
Iron is absorbed in the small intestine, and if the gut lining is damaged, it may not be able to take in the necessary amounts. Similarly, B12 absorption requires a compound called intrinsic factor, produced in the stomach. If the stomach lining is compromised—such as by chronic inflammation, autoimmune conditions, or even long-term use of antacids—B12 absorption plummets.
More complex causes of anaemia include ulcers, chronic diseases (like kidney disease), and genetic conditions such as sickle cell anaemia. Unlike nutrient-deficient anaemia, in these cases, addressing gut health and ensuring enough intake of the necessary nutrients is certainly important but not enough.
4 Steps to Deal with Anaemia Naturally
When dealing with nutrient-deficient anaemia you need to follow a nutrient-dense, whole-foods diet, rich in key nutrients to support healthy red blood cells, and maximise their absoption.
Heal the gut: Focus on improving gut health for better nutrient absorption by including probiotics like kefir, yogurt, and fermented foods. Especially avoid refined sugars and grains, which promote gut inflammation and can damage the gut lining.
Consume plenty of these key nutrients:
B12-rich foods: Eggs, fish, dairy. Vegetarians/vegans should consider nutritional yeast and possibly B12 supplements.
Folate-rich foods: Leafy greens (e.g., spinach, kale, chard), beans, avocados.
Iron rich foods: Make one of your daily meals abundant in the following foods, and don't mix with foods that prevent iron absorption. Remember that heme iron in animal food sources are more easily absorbed, but there are still options for vegetarians.
Heme iron (animal sources): Grass-fed red meat, liver, chicken, turkey.
Non-heme iron (plant sources): Spinach, lentils, beans, tofu. Pair non-heme iron with vitamin C-rich foods (e.g., citrus, bell peppers) to boost absorption.
Maximise absorption: Consider apple cider vinegar to enhance stomach acid production. When consuming an iron-rich meal, avoid dairy (as calcium competes with iron for absorption), coffee, tea and dark chocolate (as tannins block absorption), and insoluble fiber found in foods like bran (as it binds to iron).
Nourish your spleen: This is the organ thay helps manage and maintain the quality of red blood cells. To support this organ, apart from all the foods listed above, make sure you include one serving of orange-coloured foods daily, such as pumpkin or butternut squash, bitter foods like romaine lettuce and rocket.
Dealing with anaemia starts with daily choices. By healing your gut and nourishing your body with iron, B12, and folate-rich foods, you can build a strong foundation for healthy blood. Eat smart: focus on real food, avoid those that block absorption, and take care of your gut health to ensure your body gets the nutrients it needs. Small changes can make a big difference in how energized and vibrant you feel. Don’t wait until symptoms hit— boost your blood naturally today and pave the way for a thriving future!
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