Expert Tips On How To Replenish Iron Deficiencies In The Body, Health & Fitness News

How To Replenish Iron Deficiencies In The Entire body (Impression credit – Freepik)

A important community overall health challenge, anaemia has an effect on about 25% of the world’s inhabitants. In India, these data are even much more worrisome. In accordance to the NFHS-5 report nearly 60% adolescent women and women of all ages are anemic and 67% children (<5 years) are anemic.

Anemia signs and symptoms can be low energy, drowsiness, exhaustion, having difficulty in concentrating. One can might have frequent headaches and shortness of breath, especially after exercise, pale skin (hands, fingers, tongue, and eyes) or brittle nails, cold hands and feet.

Dr. Meghana Pasi, Nutrition Consultant, MyThali Program, Arogya World, shared some tips on how to replenish iron deficiency in the body.

What causes Anemia?

Anemia can be caused by defective red cell production, major blood loss or increase in red cell destruction. Iron deficiency is thought to be the most common cause of anemia globally, but there several factors that can cause Iron deficiency which could be Inadequate intake of dietary iron, presence of inhibitory factors in the diet or micronutrient deficiencies such as folate, B12 and vitamin A.

IDA (Iron Deficiency Anemia) can be detrimental to health at all stages of the life cycle. It can impair sexual and reproductive development and menstruation in adolescent girls. During pregnancy it increases the risk of preterm birth, low birth weight babies, and postpartum depression due to which it increases risk of maternal mortality.

Know this

Heme iron and non-heme iron are the two types of iron. Heme iron is present in meat, poultry, eggs, and other animal products and is better absorbed by the body. Non-heme iron, which is present in plant-based foods is not readily absorbed.

Vegetarians should include these foods in their diet regularly:

Green leafy vegetables: The iron content of leafy greens such as coriander, curry, mint, amaranth, beetroot, fenugreek, pumpkin, spinach, onion stalk and cluster beans are between 3-9mg/100gm. Have at least 100g of these vegetables everyday.

Bengal gram, horse gram, and rajma are some pulses which also contain good amount of iron 5.5-9mg/100gm.

Dry fruits, nuts, and seeds especially dates, black currants, apricots, raisins, sesame seeds, garden cress seeds are rich in iron (2-15mg/100gms). Every day, eat a handful of these mixed nuts and seeds.

Other iron rich sources are quinoa, tofu, amaranth, whole grains, soyabean and dark chocolate.

Non-vegetarians can consume the liver of chicken, pork, and beef, which has the highest concentration of heme iron, in addition to the vegetable sources. The iron content of an egg yolk is about 3–4 mg for people who only eat eggs.

Pay attention to these:

Include fruits and vegetables such amaranth leaves, drumstick leaves, capsicum, radish, fenugreek leaves, and cabbage as well as citrus fruits like amla, guava, ziziphus, raw mango, orange, papaya, and strawberry. These are high in vitamin C, vitamin B12, and folate, all of which contribute to better iron absorption.

Foods heavy in calcium, such as milk, should be avoided with meals containing iron because they inhibit iron absorption.

Soy, legumes, and nuts all contain phytates or phytic acid, which hinders the absorption of iron. Therefore, before eating them, soak them in water for a few hours to eliminate the phytates.

Tannins in tea and coffee bond to iron to prevent it from being absorbed. So, stay away from tea and palak/methi paratha.