In India 50 percent of women of childbearing age and pregnant women with anemia, and not only that, about 23% of men have also been diagnosed with anemia.
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Anemia: What is Anemia? Symptoms and Prevention | Diet and Diet Tips to Prevent Anemia |
Physical: Your body does not produce enough red cells, Bleeding causes you to lose red cells faster than it can be repaired, or your body destroys red blood cells.Dietary causes: Lack of protein, iron, Vitamin B12, Folic acid in the diet can lead to blood loss.
Common Symptoms of Anemia:
- Fatigue
- Weaknesses
- Pale or yellow skin
- Abnormal heartbeat
- Shortness of breath
- Dizziness or lightheadedness
- Chest pain
- Cold hands and feet
- Headaches
The causal factor prioritizes the type of anemia introduced to a person. The most common anemia seen in human studies is the absence of iron anemia. Iron deficiency and Vitamin anemias can be prevented with a healthy diet.
Nutrition and Anemia Needs:
1. Iron
Iron is needed for hemoglobin synthesis; Iron deficiency in the human body is a major cause of Iron deficiency anemia. This is combined with the shift from traditional to processed foods and junk food all including iron deficiency.
. Iron-rich food sources: Plant-based foods such as green leafy vegetables: Amaranth, Bengal gram leaves, cauliflower and radish vegetables are the richest in Iron. The pods and dried fruit are full of iron too. If you do not eat vegetables, you can add chicken products, fish and poultry products. Iron from animal sources is also called Heme iron, which is easily and efficiently extracted, while Iron found in plants is called Non-heme iron, causing loss during absorption.
2. Character
Folic acid is a vitamin haemopoietin that is essential for the replication and maturation of red blood cells in our body. Insufficient folic acid deficiency of folate can lead to anaemias. Folic acid deficiency can also be caused by alcohol consumption, celiac disease.
. Very rich food sources: Raw vegetables such as amaranth, ambat chukka, mint and spinach. Legumes such as Bengal gram, black gram, green gram and red gram are also rich in folate. You can also include oil seeds such as Gingelly and soyabean in your diet as well.
3. Vitamin B12
Vitamin B12 is an important vitamin in the production of RBC in our body. Vegetable growers in particular are at risk of B12 deficiency as there are no vegetable sources of Vitamin B12.
. Vitamin B12 Food Sources: Vitamin B-12-rich foods include meat, dairy products, and whole grain and soy products.
4. Vitamin C:
Vitamin C is not only important for maintaining your immune system but also for iron absorption. Vitamin C deficiency can lead to poor iron deficiency.
. Vitamin C-rich food sources: Indian gooseberries (amla), guava, tomatoes, and citrus improve iron absorption from plant foods. Vitamin C is found mainly in vegetables such as iron peppers. Other good sources include agate greens, cabbage, coriander leaves, drum leaves, capsicum and green chillies.
Diet Tips to Control Anemia:
- Make each meal balanced by choosing one item at a time from grains, proteins, vegetables, milk and dairy products.
- Add breasts at least one meal a day. Ragi and bajra have a good amount of Iron.
- Proteins, from animal and plant sources, are important for the formation of hemoglobin. Include meat, egg, legumes in your daily diet.
- Milk, dahi and paneer add healthy protein to the diet. Dahi (or yoghurt) also improves the stomach's better absorption of nutrients.
- Have two fruits daily with your Vitamin C and iron deficiency. Add vitamin C-rich vegetables such as tomatoes, green peppers, capsicum to each meal.
- Always squeeze lemons on your fruit and muscles to increase iron absorption. Green chutney is an easy way to eat raw vegetables. Saunth chutney made in the days is also rich in iron.
- Have a handful of nuts, seeds and dried fruit every day. They are full of fiber that will keep you alive for a long time.