Anaemia and Nutrition
- NutriSmart
Have you ever felt tired for no clear reason, noticed your skin looking a bit pale, or found yourself short of breath after mild activity?
You’re not alone and you might be experiencing signs of anaemia.
Anaemia is a condition that affects millions globally, including right here in Mauritius. It is particularly common among women, children, teenagers, older adults, and those with chronic health issues. As a dietitian, I often see individuals suffering from anaemia without realising that their fatigue, headaches, or difficulty concentrating could be related to their nutrient intake or lack thereof.
In this article, we’ll take a deep dive into what anaemia is, how it affects your body, and most importantly, how nutrition can be a powerful tool in both prevention and treatment.
There are many types of anaemia, but the ones most commonly linked to nutrition are:
Iron-deficiency anaemia
Vitamin B12 deficiency anaemia
Folate (Vitamin B9) deficiency anaemia
Let’s explore how these develop and how the food you eat—or don’t eat—plays a central role.
1. Iron-Deficiency Anaemia: The Most Common Type
Iron-deficiency anaemia is the most widespread form, especially in women of reproductive age, pregnant women, children, and people with low dietary iron intake.
Iron is essential for the production of haemoglobin. Without enough iron, your body cannot make enough functional red blood cells.
What causes it?
- Low iron intake – from an unbalanced or overly restrictive diet
- Blood loss – through menstruation, childbirth, surgery, or gastrointestinal issues
- Poor absorption – due to conditions like celiac disease, Helicobacter pylori infection, or low stomach acid
- Increased need – during growth spurts, pregnancy, or breastfeeding
There are two types of dietary iron: 
Haem iron (well absorbed): found in animal products like red meat, liver, chicken, and fish.
Non-haem iron (less well absorbed): found in plant-based foods like legumes, lentils, tofu, spinach, pumpkin seeds, and fortified cereals.
How to boost absorption:
Combine plant-based iron sources with vitamin C-rich foods such as citrus fruits, tomatoes, bell peppers, kiwi, or pineapple.
Avoid drinking tea or coffee with meals—tannins reduce iron absorption.
2. Vitamin B12 Deficiency Anaemia
Vitamin B12 helps your body produce DNA and red blood cells. A deficiency not only causes anaemia but also affects your nerves and brain.
Who is at risk?
Vegans and vegetarians – since B12 is found almost exclusively in animal products
Older adults – due to reduced stomach acid and absorption
People with gastrointestinal disorders – like gastritis, Crohn’s disease, or those who have had gastric surgery
Individuals taking medications – such as metformin or proton pump inhibitors
Animal-based foods: Liver, red meat, fish (sardines, mackerel), eggs, milk, and yogurt
Fortified foods: Plant milks, breakfast cereals, nutritional yeast (if fortified)
If you follow a plant-based diet, B12 supplementation is necessary—there’s no reliable plant-based source of B12. Speak to your doctor or dietitian about regular monitoring and supplementation.
3. Folate Deficiency Anaemia
Folate (or folic acid, the synthetic form) is another key nutrient involved in red blood cell production and DNA synthesis. It is critical for pregnant women to prevent birth defects and important for cell division and growth, especially in children and adolescents
Risk factors for deficiency:
Low intake of green leafy vegetables and legumes
Alcohol abuse
Pregnancy or periods of rapid growth
Certain medications that interfere with folate absorption (e.g., methotrexate, some anticonvulsants)
Dietary sources of folate:
Dark green leafy vegetables: spinach, moringa leaves
Beans, lentils, and chickpeas
Avocados
Oranges, papayas, bananas
Fortified flours and cereals
Putting It All Together: A Food-First Approach to Preventing and Treating Anaemia
Here’s the good news: most nutritional anaemias can be prevented and even reversed with the right dietary changes. Here’s how:
1. Eat a variety of iron-rich foods daily – Include a mix of haem and non-haem iron sources. Use local foods: incorporate bouillon brèdes, liver, eggs or sardines in your weekly menu
2. Add vitamin C-rich foods at every meal – Vitamin C helps convert plant-based iron into a form your body can absorb. Pair these combos: Lentils + tomato chutney; Boiled greens + lemon juice; Iron-fortified cereal + fresh guava or orange
3. Cook smart – Avoid overcooking vegetables as this reduces folate and vitamin C content. Soak beans and legumes before cooking to reduce phytates (which block iron) and include a mix of raw and cooked vegetables for better nutrient variety.
4. Be mindful of nutrient blockers – Avoid drinking tea, coffee, or milk with iron-rich meals. Limit calcium supplements during iron-rich meals. For those taking antacids or proton pump inhibitors, discuss alternatives with your doctor.
5. Consider fortified foods – For people with dietary restrictions, fortified foods (like cereals, plant milks, and nutritional yeast) can help bridge the gap—especially for B12 and folate.
What About Supplements?
Nutritional supplements have their place especially when anaemia is already present but they should never replace food unless medically advised.
Iron supplements, B12 supplements, Folate.
Important: Never self-prescribe supplements. Always confirm the type and dosage with a doctor or registered dietitian after a proper blood test.
Cultural Context: Anaemia in Mauritius
In Mauritius, anaemia is a public health concern, particularly among women and children. Iron-rich foods like lentils, pulses, greens, and liver are part of our culinary heritage but habits like excessive tea drinking during meals or poor dietary diversity are common contributors to nutritional anaemia.
As a nation, we’re also seeing a rise in restrictive diets, such as low-carb or meatless plans, which when not carefully planned can lead to deficiencies in iron, B12, and folate.
The good news? We don’t have to reinvent our diets, we just need to eat more smartly, mindfully and celebrate the rich, diverse foods that are already part of our cultural table.
Final Thoughts: Food is Fuel for Your Body
Anaemia may feel overwhelming, but with the right nutrition guidance and support, it is manageable and often reversible. As a registered dietitian, I believe in a practical, non-restrictive approach that helps you nourish your body without fear or confusion.
Food is not just about calories. It’s your body’s primary tool to build healthy red blood cells.
At NutriSmart Consultancy Ltd, we help you understand your nutritional needs and offer evidence-based guidance tailored to your lifestyle. If you’ve been diagnosed with anaemia or are experiencing unexplained fatigue, let’s talk. A few smart changes on your plate could restore your energy, focus, and vitality.
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