Anemia:

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 Anemia:

Symptoms of Anemia are listed below: ( Anemia means having low Iron)

• Fatigue ( very very tired).

• Weakness.

• Chest pain.

• Cold hands and feet.

• Pale or yellowish skin.

• Irregular heartbeats.

• Shortness of breath.

• Dizziness or light-headed-ness.

Symptoms of Anemia which impacted B 12 (Low B 12)

• a pale yellow tinge to your skin

• a sore and red tongue (glossitis)

• mouth ulcers

• pins and needles (paraesthesia)

• changes in the way that you walk and move around

• disturbed vision

• irritability

• depression

• changes in the way you think, feel and behave

• a decline in your mental abilities, such as memory, understanding and judgment (dementia)

• If you're taking high doses of vitamin C (over 500 mcg), you might consider taking vitamin B12 supplements at least two hours apart to minimize any potential interaction, but this is not a definitive recommendation. 

• Beef, and liver.

• Fortified breakfast cereal.

• Greek-yogurt, and Swiss-cheese Low-fat milk,

• Eggs.

Symptoms of vitamin B6 deficiency: when Anemia impacts B6

•  can cause inflammation of the skin (dermatitis) and a red, greasy, scaly rash. 
• The hands and feet may feel numb and prickling—like pins and needles.
•  The tongue may become sore and red, and cracks may form in the corners of the mouth. People may become confused, irritable, and depressed.

• Foods high in Vitamin B 6 to treat low/ deficiency B6

• Beef liver.

• Tuna.

• Salmon.

• Fortified cereals.

• Chickpeas.

• Poultry.

• Some vegetables and fruits, especially dark leafy greens, bananas, papayas, oranges, and cantaloupe

Foods high in Iron, 

-Red meat-Beef

Chicken-( chicken Breast)

 Fish

-Turkey ( dark meat of the turkey)

-Beans & Legumes

Pumpkins Seeds

Spinach ( has lots of vitamin C in it)

Kale

Broccoli

Apricots

Raisins 

Cashews 

Oatmeal ( eat/consume with Vitamin C) 

Cereal 

Quinoa ( eat/consume with Vitamin C)

Dark Chocolate

Foods that block Iron absorption, foods that slow the body's ability to absorb iron so Waiting about 90-120 minutes after eating iron before eating or consuming the follow items: the list is below:

Waiting about 90-120 minutes after eating iron before eating or consuming the follow items:

includes: Turmeric, (Mustards has Turmeric in it and so do some pickles) additional search is needed.

Calcium blocks Iron absorption: so please note that Garlic will block Calcium being absorbed into the body. so you can consume Iron without the interference of calcium. Some evidence shows that it hinders iron absorption, regardless of whether the source is a dairy product or calcium supplement.

 Tea, coffee, and Wine:

Phytate, or phytic acid, is found in foods like whole grains, cereals, soy, nuts and legumes. Even a small amount of phytate can significantly decrease iron absorption.

Polyphenols are found in various amounts in plant foods and beverages, including vegetables, fruits, some cereals and legumes, tea, coffee and wine.

Coffee and tea, both of which are widely consumed around meals, have a high content of polyphenols, and they have been shown to inhibit the absorption of non-heme iron. 

Tips to Get Enough Iron

The tips below can help you maximize your dietary iron intake:

• Eat lean red meat: This is the best source of easily absorbed heme iron. Eating it several times per week can help if you are deficient.

• Eat chicken and fish: These are also good sources of heme iron. Eat a variety of them.

• Consume vitamin C-rich foods: Eat vitamin C-rich foods during meals to increase the absorption of non-heme iron. For example, some lemon juice drizzled over leafy greens will increase the amount you absorb.

• Avoid coffee, tea or milk near meals: Avoid these during meals that contain iron-rich foods. Have your coffee or tea between meals instead.

• Choose foods rich in non-heme iron: If you don’t eat meat and fish, include plenty of iron-rich plant foods in your diet.

• SUMMARY: To maximize your iron intake, try to include meat, fish, poultry, beans and lentils in your diet, as well as vitamin C-rich foods during your meals. Also, spread out your tea, coffee and dairy intakes between meals.