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Iron is essential for the production of hemoglobin. Focus on incorporating iron-rich foods such as lean meats (chicken, turkey), seafood, tofu, lentils, beans, spinach, and fortified cereals.
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Vitamin C enhances iron absorption, so combine iron-rich foods with sources of vitamin C like oranges, strawberries, bell peppers, or broccoli.
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While calcium is important, it can inhibit iron absorption. Try to avoid consuming calcium-rich foods (like dairy) and iron-rich foods at the same meal.
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Folate (or vitamin B9) helps in the production of red blood cells. Include folate-rich foods such as leafy greens, asparagus, avocado, and fortified grains.
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Vitamin B12 is crucial for the formation of red blood cells. Include sources like eggs, dairy products, fish, poultry, and fortified plant-based foods.
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Proper hydration helps with blood circulation and oxygen transport. Drink plenty of water throughout the day, but avoid excessive caffeine.
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Both tea and coffee contain tannins that can inhibit iron absorption. It's best to consume them between meals.
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If your iron levels are significantly low, your doctor may recommend iron supplements.
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These tips can support better iron absorption and help manage anemia.