Are beans Good for Anemia? (Expert Answer)

Short Answer: Beans are good for anemia. Because they have iron and folate and they can increase your hemoglobin and red blood cell production.

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, dizziness, and shortness of breath.

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 green leafy vegetables and avoid calcium-rich foods like dairy products, which can interfere with iron absorption.

Now, beans are legumes that are high in protein, fiber, and various vitamins and minerals.

People usually eat them cooked or canned, either as a main dish or a side dish.

Beans are good for anemia because they contain non-heme iron, which is a type of iron that is not as easily absorbed as heme iron from animal sources, but can still help increase your iron intake.

Beans also contain folate, which is a B vitamin that helps your body make new red blood cells.

One cup (171 grams) of cooked pinto beans can give you 3.6 mg of iron (20% of the DV) and 294 mcg of folate (74% of the DV).

Iron can positively affect anemia by increasing your hemoglobin levels and improving your oxygen delivery to your tissues.

Folate can positively affect anemia by preventing or correcting a type of anemia called megaloblastic anemia, which is caused by a deficiency of folate or vitamin B12.

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

Because, they are usually low in calories and fat, and high in antioxidants and phytochemicals, which can help reduce inflammation and oxidative stress that may contribute to anemia.

You can eat one to two cups of beans per day safely.

More than that can cause gas, bloating, and diarrhea.

Also, you shouldn’t eat beans if you have gout to prevent a flare-up.

Because beans contain purines, which are compounds that can increase the levels of uric acid in your blood and trigger gout attacks.

You can buy fresh, dried, or canned beans in your local market or can order them online.

Always choose beans that are firm, clean, and free of insects or mold.

Because beans that are damaged or spoiled may have reduced nutritional quality and may cause food poisoning.

You can store them in a cool, dry, and dark 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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