Are Almonds Good for Anemia? (Expert Answer)

Short Answer: Almonds are good for anemia. Because they have iron, vitamin C, vitamin B12, and folate and they can increase hemoglobin and red blood cell production, enhance iron absorption, and prevent certain types of anemia.

Anemia is a condition that affects your blood.

In anemia, your body does not have enough healthy red blood cells or hemoglobin to carry oxygen to your tissues.

This can lead to various health problems, such as fatigue, weakness, pale skin, shortness of breath, and increased risk of infections.

One of the key factors in managing anemia is diet.

What you consume can affect your iron levels, which can impact your anemia symptoms and overall health.

To effectively manage anemia, you should consume iron-rich foods like meat, poultry, seafood, beans, and leafy greens and avoid foods that inhibit iron absorption like coffee, tea, dairy products, and foods high in oxalates.

Now, almonds are edible seeds of the almond tree.

People usually eat them raw, roasted, or as almond butter, milk, oil, or flour.

Almonds are good for anemia because they contain iron, vitamin C, vitamin B12, and folate.

Iron is essential for the production of hemoglobin and red blood cells. Vitamin C helps the body absorb iron better.

Vitamin B12 and folate are both involved in the formation and maturation of red blood cells.

One ounce (28 grams) of almonds can give you 6% of your daily iron needs, 7% of your daily vitamin C needs, 4% of your daily vitamin B12 needs, and 3% of your daily folate needs12.

Iron can positively affect anemia by increasing the amount of hemoglobin and red blood cells in your blood.

Vitamin C can positively affect anemia by enhancing iron absorption and preventing oxidative damage to red blood cells.

Vitamin B12 can positively affect anemia by preventing pernicious anemia, a type of anemia caused by the lack of intrinsic factor, a protein that helps the body absorb vitamin B12.

Folate can positively affect anemia by preventing megaloblastic anemia, a type of anemia caused by the deficiency of folate or vitamin B12.

Furthermore, almonds are a plant-based food and plant-based foods are good for anemia.

Because, they provide antioxidants, phytochemicals, and fiber that can protect against inflammation, oxidative stress, and chronic diseases that may contribute to anemia.

You can eat one ounce (28 grams) of almonds per day safely.

More than that can cause excess calories, fat, and phytic acid, which can interfere with iron absorption and cause gastrointestinal distress.

Also, you shouldn’t eat almonds if you have a nut allergy to prevent anaphylaxis, a severe allergic reaction that can be life-threatening.

Because, almonds can trigger an immune response that causes symptoms like hives, swelling, difficulty breathing, and low blood pressure.

You can buy fresh almonds in your local market or can order them from online.

Always choose raw or dry-roasted almonds that are unsalted and unflavored.

Because, they have the most nutrients and the least additives.

You can store them in an airtight container in a cool, dry place for up to a year.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing anemia effectively.

I always recommend my anemia patients to follow an anemia-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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