Anaemia affects several million people across the world with symptoms like weakness, physical and mental fatigue, lethargy, shortness of breath and over-sensitivity to cold. It happens when the blood in our body has fewer RBCs or when the Haemoglobin which carries oxygen and nutrients across the body is low. Women are much more prone to anaemia than men are. It may be a genetic disorder or an acquired one due to reasons such as excessive blood loss, being affected with diseases like AIDS and deficiency of nutrients like iron, folic acid and Vitamin B12. A proper diet with the following foods is the best way to ensure a healthy life for an anaemic person.
One who eats spinach regularly is at a low risk of catching anaemia since spinach is possibly the best source of iron and also other immunity boosting nutrients such as Vitamin A, B9, C, calcium, fibre and beta carotene. If you have anaemia make sure you have at least half a cup of spinach daily. You can drink its soup or have it in your green salad bowl along with other greens like broccoli, kale, watercress etc.
That which makes our blood red, also makes beetroots red, the Iron. Thus, do not miss out on this super-healthy vegetable to increase your haemoglobin levels and repair your RBCs. It tastes very good from a salad plate along with other vegetables like carrots, cucumber etc. Beetroot juice is also highly effective and increases the iron levels in blood instantly.
Oatmeal is a common breakfast cereal that people want to avoid. You should not, at least if you have anaemia for it contains iron and Vitamin B12 that are very essential for you. Please make sure you are buying the iron-fortified variant of oatmeal because if it is not, it may not be as good at fighting anaemia.
Peanuts are rich in iron and would help you keep anaemia in check. Eating roasted peanuts as an evening snack can be a good option. An even better option is to have peanut butter spread over your breakfast sandwich. Having it with a glass of Vitamin C rich orange juice would help better iron absorption from your peanut butter.
Tomatoes are a common food ingredient. Increase its intake to combat anaemia. It has Vitamin C that helps optimally absorbing the iron from other foods. It would be best if you can drink a glass of raw tomato juice every day. It also contains essential nutrients like beta carotene and Vitamin E.
Pomegranate is arguably the tastiest way to fight anaemia. Having a full pomegranate a day will give you a good deal of your needed iron supply and also the Vitamin C that would help in absorbing the iron along with essential nutrients like Vitamins A & E, potassium and fibre. It would better your blood circulation and relieve fatigue.
Whole grain breads contain non-heme iron that would help you deal with anaemia. Eating 3 slices of it can fulfil 18% of your daily iron need. So, make sure you replace your regular white bread with this whole grain variant.
Dried fruits such as raisins, dates and dried apricots naturally get enriched with iron and Vitamin C. Have them assorted or pick the one you like.
All the beans are good iron sources and among them soybeans are the richest. Just having one cup of soybeans can fulfil half of your daily iron need. But please make sure your boil soybeans the night before consumption so that it loses the phytic acid that is known to inhibit iron absorption by the body.
Eggs are not just a source of iron, but they also contain anti-oxidants and protein that help you in preventing vitamin loss from your body. Having an egg a day will improve your health, bones and reduce anaemic symptoms.
Honey can be counted upon for treating countless health conditions and it vitalises body with its multi-nutrient content. It can increase blood haemoglobin with its high content of iron, copper and magnesium. Having a teaspoon of it is good enough. If you mix it in a glass of lemonade, it can also give you the iron-absorbing Vitamin C from the lemon juice.
All the nuts have the capability to deliver you some iron and pistachio stands out among them with 15mg of iron per 100gm of its serving. Do have a handful of pistachios anytime during the day. They do not require cooking and you can have them even when you are on the go.
Please be religious at having these superfoods in your daily meals and you will see a drastic improvement in your health and you shall enjoy an energetic life.
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