Anemia is deficiency of red blood cells due to rapid loss or slow production of RBC's. There are various types of anemia but today we will focus on iron deficiency anemia, which is most common in our country. It is caused when there is not enough iron in the body to make hemoglobin. Women of child bearing age, pregnant and lactating women, and elderly and post surgery patients are at high risk of developing it.
Symptoms: Lethargy, tiredness and fatigue, loss of appetite, irritability, shortness of breath, pale eyelids and face, hair loss, repeated respiratory tract infections It can be detected through blood test that checks the levels of hemoglobin and packed cell volume.
1. Take plenty of iron rich foods like apricots, dates, sesame seeds, nuts.
2. Include legumes, sprouts, bajra, soyabeans, kidney beans in the daily diet.
3.Take eggs, fish and chicken liver for their haem form of iron which is readily absorbed by our body.
4.Vitamin C helps your body absorb the iron you eat. If you are taking iron tablets, your doctor might suggest taking the tablets along with a source of vitamin C.
5. Add amla to your green chutney. The vitamin c in amla helps to absorb the iron from mint.
6. Squeeze lemon on spinach saag or spinach soup or salads.
7. Snack on gur channa.
8. Non vegetarians should pair meat with veggies.
9. Cook food in iron utensils as it leaches out iron and help combat anemia.
10. Sprouting and fermentation increases the bioavailability of iron. So include sprouts and fermented foods in your diet.
11. Avoid overcooking of food.
12.Calcium inhibits absorption of iron. So avoid taking calcium and iron supplements at the same time.
Avoid: colas, coffee and tea( as they contain tannin that hampers iron absorption).Do not drink tea 30 mts before and after meals.