Contributed by- Aanchal Gaur, Nutritionist
As per WHO Anaemia is the most common nutritional disorder globally.
Iron deficiency is considered as the main cause of anaemia, in India every other person is a victim to it. Anaemia is low level of red blood cells in the blood which leads to complete malfunction of the body. Mostly identified as haemoglobin deficiency the most common symptoms include:
- loss of appetite
The best way to deal with anaemia is to have healthy and nutrient rich food. A good diet plan can be the answer to the troubles of an anaemic person. What to include and what to ignore is the question, it is important to know about the right kind of foods for a balanced and healthy life. Let us discuss the dietary do’s and don’ts to combat anaemia.
The Important Dietary Do’s For Anaemia
Food plays such a major role in determining a person’s health. Our choice of food can make a huge difference and can help in tackling various health problems. Some of the necessary and really helpful dietary recommendation for anaemia are:
- Have balance diet that include vitamin b12, minerals and protein, they are helpful in the production of red blood cells
- Dry fruits like raisins and nuts are a must, include them in various recipes to give a tasty twist
- Eat green leafy vegetables only after blanching as to reduce concentration of oxalic acid content
- Vegetarians must include green leafy vegetables like spinach, fenugreek etc.and tofu in their daily diet
- Make coriander a part of your daily meals, you can have it in the form of chutneys or simply use it to garnish
- Have eggs daily, you can have eggs in different and interesting recipes
- Use iron pots and pans to cook so as to enhance the inorganic iron absorption from the cook ware
- Include iron fortified foods such as cereals, grains etc.
- Vegetables like carrots, beans, beetroots, cauliflower, tomatoes, broccoli etc. help in absorbing iron
- Seafood and meat are highly recommended
- Drink plenty of water during the day to enhance the metabolic process
- Milk and milk products like curd are a big yes
- Include vitamin C rich foods like lemon juice, amla to enhance the iron absorption and utilisation
- Consume freshly cut fruits and vegetables only
The Important Dietary Don’ts For Anaemia
- Avoid tea or coffee along with meals as it hinders with the iron absorption process
- Avoid food that are not fresh or poorly stored as it can cause worms in gastrointestinal tract which will lead to poor iron absorption
- Restrict alcohol consumption as it alters the stomach pH level making it unsuitable for nutrient absorption
- Calcium rich foods also interfere with iron utilisation, so should not be consumed with meals rich in iron
- Polished cereals should be avoided as they are deficient in vitamin B (helps in red blood cells production)
- Complex carbohydrates should also not be combined with iron rich meals as they restrict the proper absorption of iron
- Excess consumption of refined products like pasta, breads, processed foods should be discouraged as they are deficient in iron
- Limit your sugar intake
- Spicy or oily foods are not a wise choice, try to avoid them
- Smoking and tobacco use should be avoided, it is really harmful
Follow the above mentioned steps and experience the change, some small and wise changes can not only help in dealing with anaemia but also ensure long and healthy life.