How to recognize a bad diet.

How to recognize a bad diet.


Nutrition and Pathology 

Iron Deficiency Anemia and Nutrition 
   Iron deficiency anemia is characterized by a decrease in organic iron deposits causing a reduction in the number of red blood cells or red blood cells. Red blood cells provide oxygen to all body cells and iron is an essential mineral for carrying oxygen. For this reason, when there is anemia tiredness, fatigue, weakness and pallor usually occurs among other symptoms. 

    There are most vulnerable population groups for iron deficiency anemia have increased iron requirements as in: 

  rapid growth stages (infants, children, adolescents) 
  pregnant or breastfeeding 
fertile woman with heavy bleeding during menstruation 
    However, a high percentage of iron deficiency anemia is due to inadequate and insufficient follow-iron diets and nutritional anemias are called. Eat iron-rich foods along with foods that promote absorption can help treat this type of anemia. 

    Therefore, when dietary treatment is designed, the daily diet should include: 

  Iron-rich foods considering that there are two types of iron. 

  The content in foods of animal origin (meat, seafood, liver, ...) which is heme iron and content in foods of plant origin (iron fortified cereals, legumes, nuts and vegetables) that is the non-heme iron. The yolk has the peculiarity that being a food of animal origin, containing non-heme iron. 
  Heme iron is better absorbed non-heme iron. Therefore we must consume heme iron in greater quantity. 
Foods that promote iron absorption: 

  Vitamin C or ascorbic acid favors absorption. Good sources of vitamin C are: pepper, parsley, citrus (orange, lemon, ...), kiwi, strawberries, ... Also, if the fruit is allowed to ripen on the tree and harvested their season focuses more vitamin C. 
If they are mixed on the same plate several proteins promote iron absorption. Increase consumption of foods containing heme iron, increases the absorption of non-heme iron (eg vegetables with fish, brown rice with minced meat) 
Moderate consumption of foods that decrease iron absorption: 

Phytate (whole grains) 
Tannins (coffee, tea, chocolate, red wine) 
acetic acid (vinegar) 
Nutrition and Health. Nutrition and Pathology. Anemia and Nutrition 

   To achieve a balanced diet rich in iron are recommended: 

  Improve food selection choosing those containing higher proportion of heme iron. 
  If consumed legumes should include foods rich in vitamin C (peppers, tomatoes, parsley, lemon, kiwi, orange ...) or proteins (meat, fish, egg) to enhance iron absorption. Example: chickpeas or lentils with fish with pepper. 
In a balanced diet is recommended to consume vegetables 1-3 times a week 
If meat, fish or egg is consumed to improve the absorption of heme iron an alternative is to introduce a citrus dessert or accompany the dish with a food rich in vitamin C (pepper, parsley, citrus, kiwi, strawberries, tropical fruits (pineapple, papaya, guava, mango), ...). Example: meat with orange juice or fish seasoned with lemon pepper or meat or fish served with garlic and parsley. 
In a balanced diet is recommended to consume: 
lean meat (lean beef (steak or fillet), beef sirloin, pork loin, horse, beef burger ...) 1-2 times a week 
  white meat (chicken and turkey without skin, rabbit) 2-3 times a week, 
fish 3-4 times a week 
  Egg 4 units a week (no more than 1 yolk daily) 
  Germination is the process that causes changes in the food by increasing the content of assimilable iron. So when salads are prepared it is recommended sprouts. 


Supplementing the diet with white bread, pasta, rice or cereals fortified with iron. 
Avoid drinking large amounts of tea, coffee or acetic acid (vinegar) acid in the food as it inhibits the absorption of iron. 
  Among the richest sources of iron include: 

Meats: beef, pork, lamb, The liver is an excellent source and other organs. 
Poultry: chicken, duck, turkey. Stresses the liver (especially dark meat). 
Fish and shellfish are rich in iron. These include cockles, mussels, oysters and scallops as great sources for its high concentration of iron. Canned seafood (canned tuna, sardines, cockles. Mussels, anchovies, ...) are a very comfortable practice of consuming heme iron daily alternative. Example: tuna sandwich or sardines or anchovies, sea salad with cockles, mussels, prawns, or pasta with tuna, ... 
  Leafy dark green leaves like broccoli, kale, spinach and chard. Peas, leeks and radishes are also rich sources of iron. But among all, parsley notable for its concentration of iron. 
  Legumes. Highlights include dry beans and soy beans or tofu as. A very healthy option is tofu burgers. Lentils and chickpeas are also great sources 
Nuts. These include pistachios, cashews, almonds and roasted peanuts 
Dried fruits are also great sources of iron. Stresses raisins 
White bread, pasta, rice and cereals fortified with iron. 
Below you will find a rich menu type iron. Food choices and their combination for the body to favor the most iron. 

Breakfast 

  Glass of milk with fortified cereals (have added iron) 
  A piece of fruit (rich in vitamin C: kiwi, orange ...) 
Media Tomorrow 

Tuna sandwich 
food 

  green Salad 
  Lentils with peppers (rich in vitamin C) 
Tangerines 
snack 

Yogurt raisins 
dinner 

  Green leafy vegetables (spinach, ..) 
Baked salmon with lemon (vitamin C) 
yogurt 


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Deborah Blasco 
Nutrition Nurse Specialist 
Advance Medical Nurse Consultant