HOW TO TACKLE ANEMIA?... IRON DEFICIENCY

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Do you feel less energetic, lethargic, or have dull, tired-looking eyes, brittle nails, or hair loss despite having good nutritious food? Well, it could be because of your low Hb (hemoglobin) levels or Anemia.

Anemia (also spelled Anaemia) is the most common ailment affecting human beings. It is more common in women than in men. It is the condition in which there is a decrease in the total number of red blood cells (RBCs) or hemoglobin in the blood.

Iron deficiency anemia is the most common type of anemia. It is due to insufficient dietary intake or absorption of iron to meet the body's needs. Iron is an essential part of hemoglobin. Our body uses iron to make hemoglobin, a protein in red blood cells and low iron levels result in decreased incorporation of hemoglobin into red blood cells.

WHO ARE ANEMIC?

According to the World Health Organization (WHO):

CHILDREN BELOW 5 YEARS	Hb<11
CHILDREN 5-11 YEARS	Hb<11.5
CHILDREN 12-14 YEARS	Hb<12
WOMEN 15 YEARS AND ABOVE  (NON-PREGNANT)	Hb<12
WOMEN 15 YEARS AND ABOVE (PREGNANT)	Hb<11
MEN 15 YEARS AND ABOVE	Hb<13

Vegans and Vegetarians are at high risk of developing iron deficiency anemia.

COMMON SYMPTOMS OF ANEMIA

• weakness
• fatigue
• lack of energy
• dizziness
• dull and tired-looking eyes
• pale skin
• shortness of breath on exertion
• poor concentration
• palpitation/rapid heart rate
• tingling, numbness, or burning sensations
• restless legs syndrome
• brittle nails/hair loss

CAUSES OF ANEMIA

• blood loss due to injury, bleeding piles, excessive menstruation in women, childbirth
• impaired red blood cell production
• increased red blood cell destruction
• lack of iron, B12, folic acid
• malabsorption of nutrients
• intestinal worms such as hookworms, pinworms...
• gastrointestinal disorders (it reduces the body's ability to absorb iron)
• insufficient production of hydrochloric acid in the stomach

FOODS THAT HELP TACKLE ANEMIA

If iron deficiency anemia is a result of blood loss or another underlying cause, it's always better to first seek a doctor's advice and treat that underlying cause. Most cases of iron deficiency anemia are treated with oral iron supplements. For severe cases, it is advisable to seek a doctor's advice.

Foods that can help tackle Anemia are:

1.) BEETROOT

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Beetroot, also known as red beet, is a superfood that has numerous health benefits. Along with adding vibrant color to your plate, it is a great source of essential nutrients such as folate, iron, fiber, manganese, potassium, and vitamin C. These nutrients play a crucial role in maintaining good health and preventing various diseases. 

One of the most significant benefits of consuming beetroot is its effectiveness in treating anemia. Anemia is a condition caused by a deficiency of red blood cells or hemoglobin in the blood. Beetroot helps to increase the production of red blood cells in the body, thus improving blood flow and oxygen supply. 

You can consume beetroot in various forms such as boiled, raw as a salad, or as a juice. Including one medium-sized beetroot in your daily diet can do wonders for your health, especially in the case of anemia.

2.) SPINACH

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Spinach is a leafy green vegetable that is highly nutritious and beneficial for your overall health. It is loaded with high-grade iron, which is essential for red blood cell production and helps to prevent anemia. Along with iron, spinach is also rich in folic acid, which is crucial for cell growth and development and is especially important for pregnant women. 

It is also a great source of vitamins C, A, E, and K, which help to boost your immune system, improve your vision, and maintain healthy skin and bones. Furthermore, spinach contains other B vitamins, potassium, calcium, magnesium, and manganese, all of which contribute to its impressive nutritional profile. 

To reap the maximum benefits of spinach, it is recommended to add it to your diet in cooked form, as it is better digested and its nutrients are better absorbed this way. It is advisable to avoid having spinach raw.

3.) BLACK SESAME SEEDS

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If you're looking for an easy and natural way to boost your iron levels, consider incorporating black sesame seeds into your meals. The seeds offer a nutty flavor and are versatile in terms of how they can be consumed. You could roast them and enjoy as a snack, or sprinkle them onto your favorite salad for an added crunch. 

Alternatively, grind the seeds into a fine powder and add to smoothies, porridge, or sprinkle over your yogurt. For a creamier and smoother texture, soak the seeds for a few hours and make a paste that can be used as a spread or as a dip for vegetables.

4.) RAISINS/MUNAKKA

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Raisins or Munakka are a variety of dried grapes. They are created by drying grapes in the sun or in a dehydrator. These tiny, wrinkled fruits are a great source of iron, copper, and other vitamins that are essential for maintaining good health.

 By adding them to your diet, you can help increase the number of red blood cells (RBCs) in your blood, which is important in preventing anemia. You can consume raisins as they are or soak them in water for a few hours to make them plump and juicy. 

Additionally, Munakka is known for its laxative properties and can help prevent constipation, making it a great addition to any diet.

5.) DATES

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Dates are a delicious and nutritious fruit that provide a variety of health benefits. They are an excellent source of iron and vitamin C, which are essential for the body to function properly. Iron is necessary for the production of hemoglobin, which carries oxygen throughout the body. Vitamin C helps the body absorb iron more effectively. 

By eating 7-8 dates daily, you can increase your hemoglobin levels and fight against anemia, caused by the lack of iron in the body. So, if you're looking for a natural and tasty way to improve your overall health, consider adding dates to your diet!

6.) FENUGREEK LEAVES 

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Fenugreek, a plant commonly used in Indian cuisine, is known to be a great source of iron. Its leaves are particularly beneficial as they contain high amounts of iron, making them an excellent natural remedy to treat anemia. They work by stimulating the production of red blood cells, which are responsible for carrying oxygen throughout the body. 

In addition to the leaves, fenugreek seeds are also rich in iron, making them a valuable addition to the diet of those suffering from anemia. Spinach, another iron-rich food, is yet another good option to consider, as it provides approximately 34mg of iron per 100 grams.

7.) HONEY/JAGGERY 

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Honey and jaggery are both natural and delicious ways to combat anemia. Honey, in particular, is a remarkable source of iron, manganese, and copper, all of which are essential for building hemoglobin in the blood. Iron helps in the production of red blood cells, manganese helps in the formation of connective tissues, and copper helps in the absorption of iron. You can add a little bit of honey to your daily diet by drizzling it over your fruits, and salads, or even as a natural sweetener to your beverages. 

Similarly, jaggery, also known as "gur" in some parts of the world, is another iron-rich natural sweetener that is beneficial for people suffering from anemia. It is a great source of essential minerals like iron, potassium, magnesium, and calcium, which help in boosting immunity and overall health. Regular intake of jaggery in any form, whether mixed with milk or consumed as a dessert, can help combat anemia and increase your energy levels.

8.) SEAFOOD/RED MEAT 

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Seafood is an incredibly nutritious food group that offers a wide range of essential vitamins and minerals. It is a particularly excellent source of heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based foods. Moreover, seafood is rich in vitamin B12, which is essential for the proper functioning of the nervous system and the formation of red blood cells.

For individuals who are anemic, incorporating seafood into their diet can be especially beneficial. Some of the best seafood options for anemia include oysters, which are not only high in iron but also zinc, a mineral that helps the body absorb iron more efficiently. Fatty fish like tuna and salmon are also excellent choices, as they are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help prevent blood clots.

Aside from seafood, red meat is also a fantastic source of iron and vitamin B12 for non-vegetarians. These meats are full of essential nutrients that can help boost energy levels and improve overall health. So, if you're looking for ways to combat anemia, incorporating seafood and red meat into your diet is a great place to start.

9.) VITAMIN C RICH FOOD 

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Iron is an essential mineral that plays a vital role in many of the body's functions. However, the human body cannot fully absorb iron, and this is where vitamin C comes in. Vitamin C aids in the absorption of iron, particularly non-heme iron, which is often found in plant-based sources. Therefore, it is recommended that you consume vitamin C-rich foods alongside high-iron foods to maximize iron absorption. 

Some foods that are high in vitamin C include oranges, lemons, kiwis, cauliflower, amla, bell peppers, and many others. By including these foods in your diet, you can ensure that your body is receiving the necessary nutrients it needs to function properly.

10.) CAST IRON SKILLET AND COPPER VESSEL

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Recent research has shown that cooking food in an iron skillet can significantly increase the amount of iron present in the food. This makes cooking in cast iron utensils an easy and effective way to boost your iron intake. If you already consume other iron-rich foods, cooking in a cast iron utensil once a day is enough to provide you with the necessary amount of iron. 

In addition, drinking water from copper vessels is sometimes recommended for individuals with anemia, as copper helps with iron absorption.

OTHER HELPFUL SOURCES

• Banana
• Pomegranate
• Strawberry
• Plum
• Peaches
• Lettuce
• Celery
• Carrot
• Soybean
• Pistachios

USEFUL TIPS!

• To ensure proper absorption of iron, it is highly recommended to steer clear of caffeinated drinks such as coffee, tea, and colas. These can impede the body's ability to absorb iron, a vital nutrient that is necessary for good health. 

• Avoid consuming junk food such as burgers, candy, and sugary desserts, as well as processed foods like white bread and refined rice, which lack essential nutrients and contain excessive empty calories. 

• Chew your food well, as this aids digestion and allows your body to absorb nutrients more efficiently. 

• Increasing your water intake helps flush out toxins and keep your body hydrated, positively impacting overall health. 

• Spend some time basking in the sun's rays for 15-20 minutes in the morning. This exposure can help your body produce vitamin D, which is essential for strong bones and a healthy immune system. 

• practicing deep breathing exercises for 15-20 minutes daily can help reduce stress, lower blood pressure, and promote relaxation, which can have a positive impact on your mental as well as on your physical health.

Stay Healthy, Stay Fit!

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.