|
Anaemia in simple terms is a decrease
in the quantity of hemoglobin or in the number of red blood cells (RBC) in the
blood. Hemoglobin is made up of haem (iron) and globin (protein) which is required
for supplying oxygen and nutrients to all parts of our body. | | |
1. |
Deficiency of iron, vitamin B12 or folic acid | |
2. |
Excessive blood loss or surgery | |
3. |
Worm infestation in the stomach and intestine | |
4. |
Pregnancy or lactation due to increased requirements of nutrients (like iron,
vitamin B12 and folic acid) | | | |
1. |
Weakness | | 2.
| Fatigue and dizziness
| | 3.
| Loss of appetite and /
or constipation | | |
Adapting your diet to include foods which contain iron, vitamin B12 and folic
acid helps to eliminate anaemia.
A glance below at the following remedies
will help you to do just the same |
1. |
If anaemia is caused by a deficiency of folic acid or vitamin B12, increase your
intake of mushrooms, green leafy vegetables like fenugreek (methi) and other foods
like broccoli, milk and wheat germ. Folic acid is a volatile nutrient and is destroyed
by heat and light. So, it is wiser to eat fresh fruits and vegetables, cooked
as little as possible to preserve their goodness. | |
2. |
Green leafy vegetables: Green leafy vegetables like spinach (palak), lettuce,
celery (ajwain ka patta), fenugreek (methi) etc. are the richest sources of iron,
folic acid and vitamin B12 and hence should be consumed in abundance. Try to have
at least 100 to 125 grams of one leafy vegetable everyday either raw or cooked.
You can incorporate these vegetables in the form of Methi Thepla, Spinach Soup,
Palak Paneer etc. | | 3.
|
Soyabeans: Soyabeans are a valuable source of iron, vitamin B12 and protein. A
quarter cup of soya everyday in the form of beans or flour is highly effective
in combating anaemia. Other forms of soya are milk, tofu (soya paneer), soya nuggets,
granules etc. You can mix 100 grams of soya flour with 1 kg. of wheat flour and
use to make chapatis too. Refer to the recipes of Soya Upma, and Soya Mutter ki
Subzi, for delicious soya preparations. | |
4. |
Black sesame seeds (til): Black sesame seeds are an extremely rich source of iron.
2 tablespoons of soaked and puréed mixture of these seeds is beneficial if taken
early in the morning. Alternatively, you can also try the recipe of Almond Til
Chikki | | 5.
|
Almonds (badam): Almonds are a rich source of iron and copper, both of which are
important nutrients which together help in the synthesis of hemoglobin. Seven
almonds should be soaked in water for about 2 hours and consumed every morning
chewing them properly. | |
6. |
Other foods: Foods like dates, jaggery, nachni (ragi) are also very rich sources
of iron. Make them a part of your regular meals and say good-bye to anaemia. Check
out the recipe of Date and Banana Shake. | | |
Tea and coffee
Refined foods
like refined flour, pasta, sugar and polished rice
Ready-to-eat foods like
wafers, popcorn etc.
Canned and preserved foods
| | |
1. |
Vitamin C helps in effective absorption of iron in the body. Have plenty of vitamin
C rich fruits like orange, sweet lime, amla etc. along with iron rich foods. A
simple way to enhance the intake of vitamin C is to squeeze the juice of lemon
on leafy vegetables or have a glass of a citrus fruit juice with each meal to
enhance the absorption of iron in the body. | |
2. |
Try and replace sugar with jaggery to sweeten foods wherever possible as the latter
is a good source of iron. | |
3. |
Have whole grains like whole wheat, bajra, buckwheat, brown rice etc. as they
are rich sources of iron. Serve iron fortified breakfast cereals especially to
children to boost their systems with iron for healthy growth.
| | | Methi
Mutter Malai
Soya Mutter ki Subzi
Soya
Upma
Almond Til Chikki |
|
