Que manger en cas de manque de fer

“L’anémie ferriprive est a common issue that occurs when the body lacks enough iron to produce healthy red blood cells. Fortunately, there are ways to treat this condition, particularly by adjusting your diet to include iron-rich foods. Here is a diet plan for ferriprive anemia, emphasizing foods to prefer and avoid, as well as strategies to increase iron absorption.

Qu’est-ce que l’anémie ferriprive ?
Ferriprive anemia occurs when the body does not have enough iron to produce a sufficient number of red blood cells. This can be due to a lack of iron in the diet or excessive blood loss. People with ferriprive anemia usually receive oral or intravenous iron supplements.

Preferred Iron-Rich Foods:
If you have ferriprive anemia, it’s important to include iron-rich foods in your daily diet. Here’s a list of preferred foods:

– Meat, poultry, and seafood (beef, lamb, game, liver, scallop, oyster, shrimp, sardines, tuna, salmon, and certain types of flatfish and hake)
– Beans and Legumes (red beans, beans, soy, split peas, lentils, black beans, and lima beans)
– Vegetables and Fruits (watercress, kale, spinach, Swiss chard, yellow-flowered weed, beets, oranges, red and yellow peppers, and broccoli)
– Cereals and Nuts (pumpkin seeds, cashews, pistachios, flaxseeds, pine nuts, and sunflower seeds)

Foods to Avoid:
Certain foods can interfere with iron absorption and should, therefore, be avoided or consumed in moderation. Here are some examples of foods that should be limited:

– Calcium: Excessive consumption of calcium (over 300-600 mg) can interfere with iron absorption. Calcium-rich foods include dairy products, certain fish, tofu, and figs.
– Phosvitin: Phosphoprotein inhibiting iron present in eggs. One source claims that eggs can reduce iron absorption by up to 28%. However, a 2022 study showed that one egg per day had no impact on iron.
– Coffee, Chocolate, and Tea: Swedish cocoa and certain teas can reduce iron absorption by up to 90%, and coffee by up to 60%. It’s recommended not to consume these beverages while eating. It’s important to remember that these foods are essential to a balanced diet, but it’s best to consult a doctor or dietician for personalized advice.

Strategies to Increase Iron Absorption:
In addition to consuming iron-rich foods, there are strategies that can help increase iron absorption in the body. Here are some useful tips:

– Avoid drinking tea or coffee during meals, as these beverages can interfere with iron absorption.
– Avoid consuming calcium-rich foods at the same time as iron-rich foods.
– Combine iron-rich foods with vitamin C-rich foods, as vitamin C increases iron absorption.
– If despite changes in your diet, your iron levels remain low, consult a doctor or nutritionist who can recommend iron supplements tailored to your needs.

Diet Plan for Ferriprive Anemia:
Here’s an example meal plan for people with ferriprive anemia:

Option 1: Incorporate unsweetened sprouted oat flakes in oatmeal and top with raspberries or flaxseeds. Accompany with a glass of orange juice.
Option 2: Prepare chicken sausages, mushrooms, sweet potatoes, and spinach.

Option 1: A bowl of beef chili or a tuna burger, accompanied by vegetables or beans such as spinach, chickpeas, or peas.
Option 2: Bagel with smoked salmon, cream cheese, and spinach.

Option 1: Lamb chops with boiled potatoes, steamed broccoli, and kale.
Option 2: Stew includes red beans, chickpeas, peas, canned tomatoes, onions, red peppers, and garlic, topped with vegan or dairy-based cheese and a spoonful of vegan or dairy-based yogurt.

Although adding iron-rich foods to your diet can help increase iron levels in the blood, most people with ferriprive anemia need to take iron supplements to achieve a healthy iron status. The most effective form and dosage of iron will depend on each person’s needs and will need to be determined by a doctor.

Ferriprive anemia is a condition that can be treated by adjusting the diet to include iron-rich foods. Meat, seafood, legumes, vegetables, whole grains, and nuts are excellent sources

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