Iron deficiency Anemia is a common type of Anemia- a condition in which there is a deficiency of red cells or of hemoglobin in the blood.
What is Anemia?
Iron deficiency anemia is due to insufficient iron in the body. Without enough iron, body can’t produce enough of hemoglobin in red blood cells. Hemoglobin is the main part of red blood cells and binds oxygen. Hemoglobin in the blood carries oxygen from the lungs or gills to the rest of the body.
Cause of Anemia
Iron deficiency is amongst the most common of nutritional deficiencies and the most common cause of anemia globally, although other conditions, such as folate, vitamin B12 and vitamin A deficiencies, can all cause anemia.
Inadequate iron intake due to poor diet, blood loss through heavy periods, inflammatory bowel disease and increased requirements during pregnancy lead to anemia.
Symptoms of Anemia
Iron deficiency anemia signs and symptoms may include:
· Cold hands and feet
· Pale skin
· Irregular heartbeats
· Shortness of breath, particularly with exercise
With proper diet, rich in iron one can get rid of anemia.
Heme Iron and Non-Heme Iron
The two forms of dietary iron are Heme Iron and Non-Heme Iron: Heme iron is the type of iron that comes from animal proteins like seafood, meat, poultry, and fish.
Iron from plants is known as non-heme iron, and is found in plant-based foods like grains, fruits, beans, vegetables, fruits, nuts, and seeds and in iron-fortified foods such as oats.
Vitamin C helps your stomach absorb iron. Try to combine non-heme iron foods with vitamin C (for example, a glass of lemon juice, orange, berries, kiwi fruit, tomatoes, and capsicum) to increase absorption of iron.
|Vitamin C Rich Food|
As this is a vegetarian zone we will discuss vegetarian options in detail.
Below is the List of 10 Power Foods To Eat To Get Rid Of Anemia:
Spinach is rich in Iron, beta-carotene, calcium, vitamin B9 and C and fiber. Regular consumption of spinach can prevent anemia. Spinach is much better than red meat as it provides fewer calories and is fat and cholesterol free. To make the most of its health benefits, include spinach in your daily diet. Make sure to combine vitamin-C-rich foods such as citrus fruits with spinach to improve absorption.
Beetroot is loaded with iron and vitamin C, which is considered good for anemia. Beetroot helps in repairing and reactivating the red blood cells in the body. Once activated, oxygen can easily be transferred to the muscles and other tissues of the body. Adding beetroot in any form in your daily diet will help to easily fight anemia.
Legumes—especially lentils—are great for anemia, as just a half-cup has around 20% of iron what your body needs for the day. Legumes are also high in folate, magnesium, potassium and fiber that fills you up may help lower cholesterol and may help stabilize your blood sugar and may even aid weight loss.
Honey is among the most popular and widely used sweetener with enormous health benefits. Honey is a rich source of iron. Along with Iron, copper, and magnesium in honey increase hemoglobin concentration in your blood, thereby treating anemia. Adding one tablespoon of honey to a glass of lukewarm water with some lemon juice early in the morning on an empty stomach every day will help in effectively fighting anemia.
5. Jaggery/ Panela
Jaggery commonly known as gur in India and panela in the rest of the world. Regular intake of jaggery in any form with any food will help combat anemia. Jaggery is unrefined sugar, in fact, it is the purest form of sugar and is prepared in iron vessels with fruit juices without any addition of synthetic chemicals. It is rich in iron and folate which help prevent anemia. Regular intake of jaggery with ginger juice helps in better absorption of iron.
Chickpeas are Iron powerhouse for vegetarians. Chickpeas are high in fiber and protein and contain several key vitamins and minerals. They are rich in iron, folate and vitamin C, which are necessary for the synthesis of hemoglobin. Higher protein and iron content of chickpeas, make them a smart option for vegetarians. Add lemon juice to hummus for better iron absorption.
7. Pumpkin Seeds
Pumpkin seeds are rich in iron, antioxidants, zinc, magnesium and many other nutrients. Only a handful of pumpkin seeds every two days can help strengthen the immune system, prevent anemia. Add the roasted pumpkin seeds to morning cereal, bread, yogurt, or salad topping.
The fenugreek seeds rich in proteins with essential amino acids, Iron, Ascorbate and Folate content, have restorative and nutritive properties. Fenugreek helps to prevent and cure anemia and maintain a good healthy life for a longer duration. The leaves of fenugreek help in blood formation. The seeds of fenugreek are also a valuable cure for anemia being rich in iron.
Soybeans are a major source of non-heme iron. Soybean is low in fat and high in protein and fiber that fights anemia. They’re an excellent source of important minerals like copper, which helps keep our blood vessels and immune system healthy. It is also high in manganese, an essential nutrient involved in many chemical processes in the body.
10. Sesame Seeds
The iron in sesame seeds can keep the immune system functioning properly and prevent iron-deficient anemia. Especially the black sesame seeds are a rich source of iron. The seeds are packed with essential nutrients, like copper, phosphorus, vitamin E, and zinc as well. One quarter cup size serving of sesame seeds can provide 30% of the daily iron requirement.
|Black and White Sesame Seeds|
Body cannot produce iron on its own which is an important mineral, it plays a key role in cell growth and differentiation, therefore, consuming Iron rich diet on a regular basis is important. Remember to include a source of vitamin C when eating non-heme plant sources of iron to boost its absorption in the body. Girls should increase the iron consumption during periods to combat the blood loss, similarly women who are pregnant should increase the iron consumption as they are at a higher risk for developing anemia due to the excess amount of blood the body produces to help provide nutrients for the baby.
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