Anemia: what is anemia? Symptoms and prevention | Diet tips and foods to prevent anemia

Anemia is a condition where there are not enough healthy red blood cells to carry oxygen to the various cells and tissues in our body. The oxygen supplied through our lungs combines with the hemoglobin in the red blood cells and is transported to all organs and cells, and in return, collects carbon dioxide for excretion through the lungs. Hemoglobin is made up of four globin proteins to which the “heam” or iron is attached. In India 50% of women of childbearing age and pregnant women are anemic, and not only that, about 23% of men have been found to be anemic. There could be two reasons for being anemic:

Physiological: Your body doesn’t make enough red blood cells, bleeding causes you to lose red blood cells faster than they can be replaced, or your body destroys red blood cells.

Nutritional causes: Lack of protein, iron, vitamin B12, folic acid in food can lead to anemia.

Common symptoms of anemia:

– Tiredness

– Weakness

– Pale or yellowish skin

– Irregular heartbeats

– Shortness of breath

– Dizziness or light-headedness

– Chest pain

– Cold hands and feet

– Headache

The causative factor predicts the type of anemia presented in a person. The most common anemia seen in population-based studies is iron deficiency anemia. Iron and vitamin deficiency anemias can be prevented with a healthy diet.

(Also Read: Fruits for Anemia: Fill Up with These 6 Fruits to Increase Hemoglobin)

Nutritional requirements and anemia:

1. Iron

Iron is necessary for the synthesis of hemoglobin; lack of iron in the human body is one of the main reasons for iron deficiency anemia. This, combined with the shift from traditional to processed, nutrient-free foods, adds to the iron deficiency.

. Iron-rich food sources: Plant-based foods such as green leafy vegetables: Amaranth, Bengal gram leaves, cauliflower, and radishes are the richest in iron. Legumes and nuts are also rich in iron. If you are a non-vegetarian, you can add chicken, fish and poultry products. Animal-based iron also called heme iron, which is readily and effectively absorbed, while plant-based iron is called non-heme iron, undergoes losses during absorption.

2. Folate

Folic acid is a hematopoietin vitamin essential for the multiplication and maturation of red blood cells in our body. Inadequate folic acid deficiency can lead to anemia. Folic acid deficiency can also result from alcohol intake, celiac disease.

. Foods rich in folate Sources: green leafy vegetables such as amaranth, ambat chukka, mint and spinach. Legumes such as Bengal, black, green and red are also rich in folate. You can also include oilseeds like gingelly and soy in your diet.

3. Vitamin B12

Vitamin B12 is a vital vitamin for the production of red blood cells in our body. Vegetarians are particularly at risk of vitamin B12 deficiency as there are no vegetarian sources of vitamin B12.

. Food Sources of Vitamin B12: Foods rich in Vitamin B-12 include fortified meats, dairy and grains, and soy products.

(Also Read: Aplastic Anemia: Everything You Should Know About This Serious Blood Disorder)

4. Vitamin C:

Vitamin C is not only important for maintaining your immunity, but also essential for iron absorption. Vitamin C deficiency can lead to poor iron absorption.

. Food sources rich in vitamin C: Indian gooseberries (amla), guava, tomatoes and citrus fruits improve the absorption of iron from plant foods. Vitamin C is abundantly available in vegetables such as peppers. Other good sources include green leafy vegetable agathi, kale, coriander leaves, thigh leaves, bell peppers, and green chillies.

Diet tips to manage anemia:

– Make every meal balanced by choosing one component each from cereals, proteins, vegetables, milk and dairy products.

– Add millet at least in one meal a day. Ragi and bajra have a good amount of iron.

– Proteins, both of animal and vegetable origin, are important for the formation of hemoglobin. Include meat, eggs, legumes in your daily meals.

– Milk, dahi and paneer add healthy protein to the diet. Dahi (or yogurt) also improves gut health by supporting better nutrient absorption.

– Eat two fruits a day for your vitamin C and iron adequacy. Include Vitamin C rich vegetables such as tomatoes, green chillies, peppers in every meal.

– Always squeeze a lemon on legumes and meats to promote iron absorption. Green chutney is an easy way to consume green leafy vegetables. Date Saunth Chutney is also rich in iron.

– Eat a handful of nuts, seeds and dried fruit daily. They’re also full of fiber that will keep you full for a long time.

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– Iron supplements should be taken if your doctor recommends them, but remember they are supplements for a short time. In the long run, you need to improve your nutrition to stay healthy.

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