Nutrition and Herbs for Anemia
In this post I am focusing on iron deficiency anemia because it is the most common form of anemia and the most easily remedied through diet and herbal treatment.
Iron Deficiency Anemia
Foods that bind with iron or contribute to iron deficiency:
In 1990, the Journal of Pediatrics (Vol. 116) reported:
"Cow's milk can cause blood loss from the intestinal tract,
which over time, reduces the body's iron stores. Blood loss
may be a reaction to cow's milk proteins."
Dairy products
"Calcium in dairy products such as milk and cheese can reduce the absorption of iron from food and supplements. This probably isn't a problem for people who have enough iron stored in their bodies. "
For those who suffer from iron deficiency anemia it is important to decrease dairy consumption to help the body absorb adequate levels of iron.
http://www.nlm.nih.gov/medlineplus/druginfo/natural/912.html
"Caseins from milk and certain forms of calcium inhibit iron absorption. In addition, infants who are allergic to cow's milk may be particularly susceptible to intestinal blood losses due to the irritating effect of dairy products. Iron status measured as serum ferritin is inversely associated with greater consumption of dairy products in toddlers, particularly when they displace foods that contain iron or that facilitate iron absorption. Eggs (especially yolks) also appear to inhibit iron absorption."
http://www.nutritionmd.org/health_care_providers/hematology/ironanemia_nutrition.html
Hallberg L, Hulthen L. Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability of dietary iron. Am J Clin Nutr. 2000;71:1147–1160.Stekel A, Amar M, Calvo E, Chadud P, Hertrampf E, Llaguno S, et al. Nutritional significance of interactions between iron and food components. Arch Latinoam Nutr. 1983;33:33–41.
Eggs
"Eggs contain a compound that impairs absorption of iron. Phosphoprotein called phosvitin is a protein with a iron binding capacity that may be responsible for the low bioavailability of iron from eggs. This iron inhibiting characteristic of eggs is called the “egg factor”. The egg factor has been observed in several separate studies. One boiled egg can reduce absorption of iron in a meal by as much as 28%."
http://www.irondisorders.org/diet/
Eggs and spinach are sometimes touted as good sources of iron. But experiments and laboratory analyses suggest that the iron in these foods is poorly absorbed (Gordon and Chow 1984; Insel et al 2004; Ishikawa et al 2007).
***It is important to note that cooked or sauteed spinach is a better source of iron, some of the oxalates are destroyed in the cooking process allowing better absorption of iron.
Potential Causes:
Heavy menstruation: Heavy menstrual flow can cause low iron and subsequent anemia. It is more important to balance hormones and reduce menstrual flow as well as correct the iron deficiency. [See the post on hormonal balance]
Peptic ulcer disease and gastritis: These digestive disorders can lead to blood loss, which can deplete iron stores. Aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs) can act as a contributing factor.
Cancer: Esophageal, gastric, and other gastrointestinal cancers often cause occult bleeding in the digestive system that can deplete iron stores.
Excessive exercise: Rarely, blood losses may occur due to intense exercise. Iron losses also result from increased sweating. In particular, such losses may predispose adolescent female athletes to anemia.
Celiac Disease- Damage to the vili in the intestinal tract due to celiac can decrease absorption of vital nutrients and can be a contributing factor in some cases of iron deficiency anemia.
Crohn's disease and Ulcerative colitis- Similar to celiac, damage in the intestinal tract along with any bleeding as a result can lead to iron deficiency.
Herbs For Anemia
Red raspberry leaf- One beneficial effect of red raspberry leaf for anemia is its balancing action on female hormones, which may help bring the menstrual cycle into balance preventing excessive blood loss.
It is also high in vitamin C which enhances the absorption of iron contained in the diet.
Nettles- stinging nettles are high in iron and vitamin C, they enhance absorption of iron and provide a good source of iron for iron deficiency anemia. Prepare a potent decoction of nettles and drink 3-4 glasses of tea per day. 1-2 Tb. herb to 8 oz. water.
Dandelion root- Dandelion contains iron and other minerals in conjunction with vitamin C to enhance iron absorption. It is another herb used in combinations for anemia. It can be added to your nettle tea to increase iron consumption.
Yellow dock- Rich in iron and vitamin C.
Whole food supplements:
Floradix- contains B vitamins, vitamin C and a non-constipating plant based source of iron. This source of iron is not toxic, will not lead to overdose and is an excellent blood building tonic.
Mega Food Blood Builder: provides 100% whole food iron with synergistic nutrients and organic beet root to maintain healthy levels of iron.
Chlorophyll- 1 Tb. at breakfast, lunch and dinner.
Iron Rich Foods
Vitamin C aids in the absorption of iron, foods that contain iron and vitamin C are excellent in building the blood and restoring iron levels. All nutrient content was determined using the USDA National Nutrient Database for Standard Reference Release 22
All values are percentage of RDA
1 c. cooked spinach 36% [cooking breaks down oxalates to improve iron absorption]
1 c. cooked chard 22%
1 c. garbanzo beans 26%
1 c. black beans 30%
1 c. lentils 37%
1 c. tempeh 25%
1 c. lima beans 24%
1 large baked potato 18%
1 1/2 Tb. hemp protein 18%
1 c. quinoa 15%
1 c. oats 21%
1 c. buckwheat 21%
1 c. edamame 20%
1 oz. pumpkin seeds 14%
1 c. black eyed peas 13%
1 c. green peas 12%
2 Tb. molasses 10%
1 oz. pinenuts 10%
1/4 c. sunflower seeds 10%
1 c. brussels sprouts 10%
Tofu 1/4 of package 8%
1 c. cooked kale 7%
Meat not necessarily high in iron
1 c. cooked chicken 9%
1 ground beef patty 11%
1 NLEA serving sliced ham 3%
1 c. milk 0%
1 large egg 5%
1 3oz. filet of halibut 5%
Heme iron consumption is associated with a higher risk of gallstones.
American Journal of Clinical Nutrition, Vol. 85, No. 2, 518-522, February 2007
Improve digestion and absorption of nutrients
You can eat all the iron containing foods and supplements in the world, but if you have poor absorption due to poor digestion your iron levels will not improve no matter what you do.
It is important to recognize that adequate iron consumption is important, but more often than the problem is not merely lack of sufficient iron in the diet and herbs and supplements often are not enough.
If you have had persistently low iron levels or anemia that has not resolved with supplements or food you may need to improve your overall health and work on your digestion.
In our sterile modern world with chlorinated water, antibiotics, antibacterial soaps, pesticides and all manner of chemicals to destroy bacteria our intestinal health suffers. We NEED friendly flora in our intestinal tract to provide protection, enhance digestion and absorption of nutrients.
The best thing you can do for your digestion is to take fresh fermented foods [not dairy products] as they inhibit proper absorption of iron.
Rejuvelac- A fermented grain beverage that an be made from wheat, buckwheat, quinoa or millet. 8 oz. of this per day will help recolonate the intestinal tract.
Rejuvenative foods zing salad or raw sauerkraut. 1-2 Tb. per day.
Coconut kefir- kefir made from coconut water
Heme Iron is not the best source of iron
Heme iron simply means blood, you are consuming the blood of the animal in the animal tissue and therefore Heme iron. There are drawbacks to Heme iron, for one, the body cannot regulate the uptake of heme iron as easily and so excessive consumption can lead to higher levels that cause higher oxidation and free radical damage in the body.
Iron is necessary, however, excessive amounts can damage DNA and encourage the production of damaging free radicals. A study of 14,000 participants found high iron intake and high iron body stores associated with higher incidence of colon polyps and colon cancer. They found lower stored iron in cancer patients indicating that cancer can cause a depletion of the body's iron stores.
Nelson, Davis, Suffer, Sobin, Kikeenddl, Bowen. Body iron stores and risk of colonic neoplasia. J Natl Canc Inst 1994; 86:455-60
A study from Harvard University School of Public Health involved over 50,000 participants and continued for 4 years, this study found that total iron intake was not necessarily associated with heart disease risk, however, the source of iron WAS important.
High levels of heme iron increased the risk of heart disease by twofold! Higher intake of iron from plant based foods was not associated with any heart disease risk factors. Non-heme iron is actually a better source because there are 'safety' mechanisms in place that prevent excessive absorption and subsequent health risks. Heme iron is an oxidant, it reacts with LDL cholesterol causing oxidation and formation of foam cells and arterial plaque in the arteries.
Ascherio, Willett, Rimm, Giovannucci, Stampger. Dietary iron intake and risk of coronary disease among men. Circulation 1994; 89:969-74
It isn't just about how much you can absorb, enough iron is a good thing, too much is NOT a good thing, more is not better and higher absorption is not necessarily better either. When iron is low, the body will increase absorption of plant based non-heme iron, it can also decrease absorption when there is sufficient iron.
