Anemia: How Food and Vitamins Can Help

IMAGE If you are feeling exhausted despite lots of sleep, have decreased energy, and seem to be unusually pale, the culprit could be some form of anemia. Although iron-deficiency anemia is the most common nutritional deficiency in the world, there are other types. Here, we will discuss 3 forms of anemia that are related to nutrition.

More Than Just a Lack of Iron

Anemia is any blood disorder in which the number of the red blood cells are low or the hemoglobin content in the red blood cells is low. Red blood cells—with the help of iron-containing hemoglobin—move oxygen from your lungs to bodily tissues. Any change in the size, function, or amount of these cells affects how oxygen is transported within your body. This in turn can affect your energy level greatly.

What Are the Symptoms of Anemia?

When you have anemia, your heart has to work harder to pump oxygen-rich blood through your body. Some common symptoms of anemia include:
  • Fatigue
  • Lightheadedness
  • Weakness
  • Shortness of breath
  • Headache
  • Cold hands and feet
  • Pale skin
  • Chest pain

The Nutritional Anemias

Iron-Deficiency Anemia

In the US, women of childbearing age are more likely to suffer from iron-deficiency anemia than men. Because women lose iron in red blood cells during menstruation, anemia can result if the iron is not replaced. Iron-deficiency anemia can be caused by the following:Other than women of childbearing age, children and teens are the next most likely to suffer from iron-deficiency anemia.

Megaloblastic Anemia

This type of anemia is primarily associated with inadequate intake or utilization of vitamin B12 and folic acid—2 vitamins necessary for cell division. Thus cells that need rapid replenishment, such as blood cells, are most often affected by a deficiency of these vitamins. The result is that fewer red blood cells are produced and available to carry oxygen to the body's cells, resulting in anemia. A decreased intake of folic acid from food can result in anemia. Pregnancy, breastfeeding, and periods of rapid growth, which increase the body's need for folic acid, can also contribute to anemia. Heavy alcohol consumption will increase folic acid requirements as well. Vitamin B12 is found in animal products. Thus, vegetarians who consume dairy and egg products are not at increased risk for B12 deficiency, while individuals who are strict vegans (and their breastfed infants) are most at risk for B12 deficiency. Aging also affects B12 status because less acid is produced in the stomach as we age. Acid helps to release the active form of vitamin B12 in the stomach. From the stomach, B12 travels down the intestines where it is absorbed into the body in the small intestines. Therefore, people who have malabsorption are also at risk for B12 deficiency.Causes of the megaloblastic anemias include:
  • Inadequate intake or absorption of foods with a high B12 content, such as meat, poultry, fish, cheese, milk, and eggs
  • Inadequate intake or absorption of foods rich in folic acid, such as green vegetables, whole grains, legumes, leafy greens, broccoli, Brussels sprouts, asparagus, citrus fruits, strawberries, wheat germ, and brewer's yeast
  • Alcohol use disorder
  • Low levels of acid in the stomach
  • Removal of parts of the stomach or small intestine
  • Celiac disease

Pernicious Anemia

Pernicious anemia is a form of megaloblastic anemia caused by the absence of intrinsic factor—a chemical substance secreted by cells in the stomach that makes absorption of vitamin B12 possible. Lack of intrinsic factor is thought to be caused by a genetic deficiency or an autoimmune disorder. Vitamin B12 injections are the traditional treatment for pernicious anemia, but the supplement can also be taken orally in large doses.Pernicious anemia usually affects adults. The symptoms of this disorder come on gradually and may not be immediately recognized. Megaloblastic anemia of any sort must be properly diagnosed and treated because serious problems with muscles and balance may occur if anemia due to vitamin B12 deficiency is treated with folic acid alone.

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