Apr32025

What is anaemia?: Causes, Symptoms, and Nutritional Solutions

If you find yourself constantly feeling fatigued and struggling to concentrate, you might be experiencing anaemia. This condition arises when there is an insufficient number of red blood cells in the body, leading to a reduction in haemoglobin levels. Since haemoglobin is responsible for carrying oxygen from the blood to the cells, low levels can result in symptoms such as fatigue, weakness and cognitive difficulties. Over time, anaemia can significantly impact your overall health and quality of life.

What causes anaemia?

Anaemia occurs when there are not enough healthy red blood cells or haemoglobin in the bloodstream.

Haemoglobin is a protein in red blood cells that binds to oxygen in the lungs, allowing the blood to carry that oxygen through the body to wherever it is needed. One of the most important components of haemoglobin is iron, the absorption of which is aided by vitamin C – which means your diet can be a contributing factor to iron deficiency anaemia. Without adequate iron, organs and tissues do not receive sufficient oxygen, leading to fatigue and diminished function.

Other possible causes of anaemia include deficiencies of vitamins B9 or B12, and blood disorders such as sickle cell disease, which impacts the physical structure of red blood cells and their ability to carry oxygen.

What are the symptoms of anaemia?

The early stages of anaemia can be subtle and hard to identify. However, as the condition progresses, more pronounced symptoms may develop, including:

  • Dizziness: Light-headedness can occur, particularly when standing up quickly.
  • Headaches: Frequent headaches may be noticed due to a lack of oxygen reaching the brain.
  • Shortness of Breath: Breathing difficulties, especially during physical exertion.
  • Irregular Heartbeat: Palpitations or a racing heart may be present.
  • Extreme Weakness: Feeling unusually tired or weak despite adequate rest.
  • Pain: Discomfort may arise in the bones, joints, abdomen or chest.
  • Cold Hands and Feet: Reduced blood flow can lead to cold extremities.
  • Pale Complexion: A lighter skin tone, particularly in the inner eyelids, may signal low haemoglobin levels.

Recognising these symptoms early is vital in addressing the underlying causes of anaemia promptly.

Who is most at Risk for Anaemia?

According to the World Health Organization (WHO), specific haemoglobin levels are indicative of anaemia: less than 13 g/dL for men over 15 years, less than 12 g/dL for women, and below 11 g/dL for pregnant women and children. Approximately 30% of the global population experiences anaemia, with iron deficiency anaemia (IDA) accounting for more than half of these cases.

Certain groups are more susceptible to developing anaemia, including:

  • Children aged 0-5: Their growing bodies often require more iron and nutrients.
  • Menstruating Women: Monthly blood loss can heighten the risk of iron depletion.
  • Pregnant Women: Increased nutrient demands for both mother and child can lead to deficiencies.
  • Older Adults: Risk increases with age due to potential dietary insufficiencies or coexisting health conditions.
  • Individuals with Malabsorption Disorders: Conditions like coeliac disease, Crohn’s disease and ulcerative colitis can impair nutrient absorption.
  • People with Inadequate Dietary Iron Intake: A diet lacking in iron-rich foods raises the risk of anaemia.

What to eat for anaemia?

To help prevent or alleviate anaemia, it is essential to include specific vitamins and minerals in your diet:

1. Iron: A critical mineral for haemoglobin production.

  • Sources: Red meat, poultry, fish, legumes (such as lentils and chickpeas), tofu and leafy green vegetables (like spinach and kale). Alternatively, iron supplementation can help to boost your levels.

2. Vitamin B12 (Cobalamin): Important for DNA synthesis and red blood cell production. A deficiency can lead to megaloblastic anaemia, which can present with neurological and psychiatric symptoms such as anxiety, forgetfulness or confusion.

  • Sources: Animal proteins such as fish, meat, eggs and dairy products. If you follow a vegetarian or vegan diet, you may need to enrich your diet with B12 supplements or fortified foods.

3. Folic Acid (Vitamin B9): Works alongside vitamin B12 in producing healthy red blood cells.

  • Sources: Leafy greens, fortified cereals, beans and citrus fruits.

4. Vitamin C: Enhances the absorption of non-heme iron (the type found in plant-based foods). Including vitamin C-rich foods can dramatically improve iron uptake.

  • Sources: Oranges, strawberries, kiwi fruit, bell peppers, broccoli and tomatoes.

A Sample Diet for Combatting Anaemia

To effectively manage anaemia, consider following a diet that incorporates these vital nutrients:

  • Breakfast: Fortified cereal with sliced strawberries and a glass of orange juice.
  • Lunch: Spinach and chickpea salad topped with grilled chicken and a lemon-olive oil dressing.
  • Dinner: Grilled salmon with a side of broccoli and quinoa.
  • Snacks: Nuts, seeds or hummus with carrot sticks.

Taking Control of Anaemia Through Nutrition

Understanding anaemia and its causes is an essential step towards improving your health. By recognising the symptoms and incorporating a diet rich in iron, vitamin B12, folic acid and vitamin C, you can effectively combat the effects of anaemia.

While multivitamins can offer valuable support for overall health, it is essential to recognize that a balanced diet should remain the cornerstone of nutritional well-being. Multivitamins are intended to be a complementary measure and should not be considered a substitute for a diverse and nutritious food intake.

Note: It is strongly advised that individuals consult a healthcare professional prior to initiating any supplement, particularly if they have existing health conditions, are taking prescribed medications, or are pregnant.

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