How To Prevent Anemia

Anemia occurs when the count of red blood cells (RBCs) goes down abnormally or when the required percentage of hemoglobin in the blood decreases. Hemoglobin, which is an iron rich protein aids in supplying oxygen from the lungs to the whole body. Therefore, it is quite obvious that the body will not get enough oxygen if a person is suffering from anemia. It is generally caused due to deficiencies of some vital component required by our body like iron, folic acid, vitamin B12 or dysfunctional of the bone marrow nor due to heavy menstrual bleeding in women.

Anemia is a very common form of blood disorder, especially among women and children. Its most noticeable symptoms are paleness, dizziness, fatigue, breathing problems, headaches, feeling more cold than others and high palpitation rate.

Various Ways To Prevent Anemia

Beetroot

This root vegetable is a power-house of food values. It contains loads of iron, folic acids and manganese, apart from vitamins, calcium, potassium, magnesium, sulfur, chlorine, etc.  The color pigment called betalain present in it works as a very good antioxidant and consists of anti-inflammatory properties.

Consuming beetroot is perhaps one of the best way to get rid of anemia, naturally. The iron concentration in it regenerates and reactivates the red blood cells(RBC) which helps in the distribution of oxygen throughout the body. In order to get the best results, beetroots should be consumed in its raw state as it starts loosing betalain in the cooking process. Moreover, the oxalic acid in it becomes toxic when heated. In other words, it is best to consume beetroots as juice or in salads.

Green Leafy Vegetables

The intake of green leafy vegetables increases the level of iron and folic acid, apart from other vitamins and minerals. The darker the vegetables, the more iron and folic acid it has. There are a wide variety of green vegetables available that not only taste great, but are also very good antioxidants, rich in fiber and loaded with anti-inflammatory properties that can bring a drastic change in our blood count.

If you are wondering which one should you incorporate, let me tell you that the list is endless. Spinach, beetroot tops, kale, green bell pepper, capsicums, parsley, basil, broccoli, french beans, celery, peas, jalapeno, lettuce, turnip greens are very very good sources of iron, although the list is not all inclusive. You may eat them just the way you want. Cook them, add them to salads and toppings, make soups and stews or simply squeeze out fresh juice from them.

Red Meat

Red meat is another significant source of iron and contains more iron than white meat and fish. Our body tends to absorb the iron present in red meat more than from any other source. This is because the iron present in red meat is a component of a molecule called heme, which can be absorbed by the human body very well.

So inclusion of red meat in our diet helps the body to maintain a balanced iron level. However, it should be taken in moderation due to some of the side effects associated with it like heart diseases, colon cancer, arthritis, etc.

Cirtus Fruits

Our body needs Vitamin C to absorb the iron, minerals and other components that is derived from food. It is essential to absorb both heme and non-heme iron. Drinking a glass of orange, grapefruit or pomegranate juice after meals are smart ways to increase the absorption of iron by the body.

You may also add a few drops of lemon or orange juice to your food which not only absorbs more iron and other components, but is also very refreshing and enhances the taste of the food. Indian gooseberry or amla is also very beneficial because it contains loads both iron and vitamin C.