Anemia

Anaemia is a condition in which the body doesn't have enough healthy red blood cells to carry sufficient oxygen to the tissues. This can cause symptoms such as fatigue, weakness, shortness of breath, and pallor. Anaemia can arise from various causes, including nutritional deficiencies.

Iron-deficiency anaemia

What is iron-deficiency anaemia?

Iron-deficiency anaemia occurs when the body doesn't have enough iron. Iron is essential for producing haemoglobin — the protein in red blood cells that transports oxygen around the body. A lack of iron leads to reduced haemoglobin production, meaning less oxygen reaches the tissues.

Causes of iron deficiency

There are several reasons why someone might develop iron deficiency:

• Insufficient dietary intake: A diet low in iron-rich foods — such as red meat, dark leafy greens, and legumes — can lead to iron deficiency.
• Increased demand: During periods of growth, pregnancy, or intensive exercise, iron requirements are higher. If intake isn't adjusted accordingly, deficiency can result.
• Blood loss: Regular or chronic blood loss — such as heavy menstruation or gastrointestinal bleeding — can deplete iron stores.

Symptoms of iron-deficiency anaemia

Symptoms can vary, but commonly include:

• Fatigue and weakness
• Pale skin
• Shortness of breath
• Dizziness
• Cold hands and feet
• Headaches

Dietary recommendations for iron-deficiency anaemia

Nutrition plays a crucial role in both preventing and treating iron-deficiency anaemia:

• Red meat and poultry: Rich in haem iron, which the body absorbs easily.
• Fish and shellfish: Shellfish such as oysters and mussels are excellent sources of iron.
• Dark leafy greens: Spinach and kale are good sources of non-haem iron, particularly when combined with vitamin C-rich foods.
• Legumes and beans: Lentils and chickpeas contain significant amounts of iron.
• Fortified grains: Many breakfast cereals and breads are fortified with iron.

Iron supplements

If haemoglobin levels fall below 12 g/dL, iron supplements may be necessary. They can help replenish iron stores quickly, but should only be taken under medical supervision — too much iron can be harmful.

Pernicious anaemia: vitamin B12 deficiency

What is pernicious anaemia?

Pernicious anaemia is caused by a vitamin B12 deficiency. B12 is needed to produce red blood cells and to maintain a healthy nervous system. This form of anaemia is often caused by a problem with B12 absorption in the digestive tract.

Causes of vitamin B12 deficiency

• Autoimmune disease: A common cause is an autoimmune condition in which the body produces antibodies against the stomach cells that make intrinsic factor — a protein needed for B12 absorption.
• Dietary deficiency: Particularly common in strict vegetarian or vegan diets without B12 supplementation, since B12 is found almost exclusively in animal products.
• Digestive disorders: Conditions such as coeliac disease or Crohn's disease can impair B12 absorption.

Symptoms of pernicious anaemia

Symptoms can be subtle but serious:

• Fatigue and weakness
• Memory problems and confusion
• Tingling in the hands and feet (neuropathy)
• Yellow or pale skin
• Shortness of breath

Dietary recommendations for pernicious anaemia

Increase your intake of vitamin B12-rich foods:

• Animal products: Meat, fish, poultry, eggs, and dairy products.
• Fortified foods: Plant-based milks, breakfast cereals, and nutritional yeast fortified with vitamin B12.

Vitamin B12 supplements

If vitamin B12 levels fall below 400 pg/mL, supplements may be needed. In severe deficiency, a doctor may recommend B12 injections to correct the deficit quickly. As with iron supplements, vitamin B12 supplements should be taken under medical supervision.

Conclusion

Whether caused by iron deficiency or vitamin B12 deficiency, anaemia can have a significant impact on your health and wellbeing. Nutrition plays an essential role in both preventing and treating these conditions. By adjusting your diet and taking the right supplements when needed, you can address and avoid deficiency. If you have symptoms of anaemia, it's important to seek medical advice to get the right diagnosis and treatment.