Iron Deficiency Anaemia and How to Overcome It

Anaemia is common and affects many people around us. It is primarily defined as a condition of having low levels of hemoglobin in the blood. There are several reasons which contribute to an anemic condition including- low level of iron because of the lack of high-quality protein in our daily diet; low level of vitamin B6 as Vitamin B6 helps in the synthesis of hemoglobin; and lack of vitamin C in our daily diet since vitamin C helps in proper absorption of iron in our body. Insufficient intake of Vitamin B12 also leads to anaemia. 

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Anaemia is a type of condition which can occur to every person, but it is more common in children and women, especially pregnant mother.  Different surveys have suggested that almost 65 percent of women in Asia suffer from anaemia. As per the National Institute of Nutrition (NIN) a large percentage of adolescent girls suffer from anaemia as well.  Today, however, we will focus our discussion only on anaemia caused by iron deficiency. 

Iron deficiency anaemia is very common and can be reversed by following a proper diet and lifestyle. There are different causes for iron deficiency anaemia:

Lack of iron intake: People generally eat cereal-based food and ignore foods that are rich in iron.  Iron-rich foods like dates, raisins, and rice flakes are generally absent from normal diet. Animal proteins are a good source of iron and this iron is easily absorbed by our body. But many people are vegetarians and therefore don’t consume animal protein. The problem is - the lack caused by the absence of animal protein is often not compensated by plant-based protein, which leads to anaemia, as the equilibrium of a balanced diet is disturbed. 

Improper utilization of iron: There are different reasons for the improper utilization of absorbed iron in our body. Several gastrointestinal problems, like inflammation of the gastrointestinal tract, often lead to improper utilization of iron in our body. 

Blood loss: It can occur due to accidents, intestinal bleeding, and other surgery-related issues.

Increased demand for iron: A particular age or a particular physiological condition may demand more iron than what is expected during normal times. For example: during pregnancy in women; among adolescent girls during their menses; and in infants during the period of their rapid growth and development, - the demand for iron drastically increases. Women following a weight loss diet plan should make sure to have a sufficient quantity of iron in their diet.

Improper absorption: This is another reason that makes people suffer from iron deficiency anaemia. People may intake sufficient amount of iron but due to lack of other nutrients in our body, iron is not absorbed properly. There are other physiological conditions which also lead to improper iron absorption like chronic renal diseases, severe diarrhoea, and gastrectomy, etc. Some other anti-nutritional factors also inhibit iron absorption like- phytates, phosphates, and tannin.

Symptoms of iron deficiency anaemia:

The initial symptoms of Iron deficiency anaemia are very mild but when the deficiency of iron in our body is increased then the symptoms begin to appear gradually. The main symptoms are as follows:

• Weakness and fatigue.
• Pale colour of skin and eyes.
• Tingling sensation in hand and feet.
• Headache and dizziness.
• Shortness of breath
• Vertigo 
• Poor appetite

How to overcome this condition:

Iron deficiency anaemia can be reversed by proper diet. Regular consumption of iron-rich foods, along with essential vitamins and minerals, help increase iron levels in our blood. Now, I would share the dietary guidelines necessary for the prevention of iron deficiency anaemia and at the same time suggest foods that help increasing iron level in our blood.

Protein: First and the most important thing is protein. Include protein rich foods in your daily diet. Animal proteins like egg, fish, and lean meat should be eaten for reversing the effects of iron deficiency anaemia.  For vegetarians, they can eat dal and dal products like rajma, chana, chickpeas, mung dal, and lentils.B ut please note that plant protein is not easily digested and absorbed by our body, so you have to include some vitamin C rich fruits like lemon in your daily diet for proper protein absorption.

Iron: Iron is the key component which is required for red blood cell formation, so lack of iron in your foods is directly linked with anaemia. Iron-rich foods like dates, rice flakes, raisins, and dark green leafy vegetables should be included in your diet.

Vitamin C: This is another important vitamin for preventing anaemic condition. Vitamin C helps in proper protein absorption and enhances the function of iron in our body. Vitamin C rich foods like Amla, guava, sweet lime, green chili and other fresh vegetables which are green in color should be included in your diet.

By including the three above mentioned nutrients in your daily diet, you shall be able to prevent or reverse iron deficiency anaemia.

Source URL: https://www.key2connect.in/blogs/details/iron-deficiency-anaemia-and-how-to-overcome-it

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Five Healthy Drinks to Beat the Summer

We have a short winter in this part of the world which is almost at its fag end. Summer is coming along with a rising fear of perspiration and thirst. We lose a large amount of water during summers and hence the water needs to be replenished as soon as possible. Excess water loss from our body may cause severe dehydration and bring forth different symptoms like constipation, dry skin, headache, weakness, drowsiness, dark urination, and fatigue and therefore, adequate water intake is very important during summertime. But our general tendency is not to drink enough water. Some people say that water is tasteless and they don’t like to drink water until they must. They generally prefer carbonated beverages containing high sugar or chilled refrigerated water, both of which are injurious to your general well-being. So today I will write about some of the most nutrition-rich healthy drink that can hydrate your body and at the same time provide essential vitamins and minerals which are lost through perspiration. Include them in your daily diet plan.

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Bel (wood apple) Sharbat: If you go to your local market regularly then you will notice large quantities of bel or wood apple have arrived. It is considered a superfood because of its high nutrient content. It has anti-fungal and anti-microbial properties. It relieves you from constipation and improves your digestive health. It can also be your friend during thirst and fatigue. For a thirst-quenching drink, you need to smash the pulp of bel and then add some water. In order to enhance its taste, you can add a pinch of salt and a pinch of cinnamon powder with 1 tsp. sugar or jaggery. You need to mix them properly and drink. This drink will not only relieve your thirst but also protect you from different microbial related diseases which are very common during summer.

Lemon water or Nimbu Pani: This common household ingredient is very effective during summer. Lemons are rich in vitamin C and can be helpful during summers when our body loses extra water along with electrolytes. If you make a drink with lemon juice, salt and sugar it will replenish lost electrolytes in your body. At the same time, it will provide you with essential nutrients like potassium and folate, which are good for recovering from dehydration. The compensation of lost electrolytes would help you achieve a balanced diet.

Buttermilk or chass: Chass is prepared by using curd, salt, and jeera spice. It is an amazing drink to satisfy your thirst during the summer. Curd has different nutrients- it is a good source of calcium, potassium, Vitamin B12, Riboflavin, and protein. So if you drink chass during summer it will provide you with these essential nutrients as well as bring you refreshment which is essential for surviving the summer heat.

Dab water: Dab water is inextricably related to summer. Dab water is filled with essential minerals which are often lost with sweating. It contains a good amount of potassium which is one of the most important electrolytes required for balancing the sodium content in our body. But you should choose tender coconut and also remember that excess of any food item is bad for your health. So limit your dab water consumption to three or four times a week.

Watermelon Juice: Nature is considerate in selecting fruits that are appropriate during the season it is available. Summer fruits are often extremely water-rich and consuming them revert the effects of dehydration in human beings and animals. One such water-rich fruit is watermelon. In addition to water, there are added vitamins and minerals as well. As has been mentioned before, people prefer to drink sugary carbonated beverage during summer. However, sugar itself causes dehydration and your body, instead of being quenched of thirst, requires more water. It isn’t an uncommon experience that we feel thirstier after having our favorite carbonated beverage.  Also, carbonated beverages are extremely detrimental to any weight loss diet plan you might have. So it is always better to drink real fruit juice without added sugar. Fresh fruit juice helps to satisfy your thirst and provide you with essential nutrients. It is better to eat whole fruits than drinking in the juice form but when you are thirsty drinking fresh fruit juice is indeed more satisfying.

You can beat this summer heat with these healthy drinks. Also, avoid alcohol, coffee, and carbonated beverages as much as possible as these cause dehydration. It is important to remember that water transports nutrients to every part of our body and therefore help us stay healthy and hydrated. So drink at least eight to ten glasses of water in addition to drinking fruit juice. 

Source URL: https://key2connect.code.blog/2019/03/26/five-healthy-drinks-to-beat-the-summer/

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Food Poisoning Symptoms, Causes and Treatment

Food habits are changing and it has led to many health issues. One such problem which is caused because of eating contaminated food is Food poisoning. Food can be polluted at any stage like during harvesting, growing, processing or even during storage.

Bacteria and germ adulterate food and can cause food poisoning. Toxins of such organisms contaminate food and it is possible while cooking or even if cooked food is not stored properly. There is some food which already has the presence of some organisms but they are destroyed during the cooking process.

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So, unhygienic and improper storage of food items can also lead to food poisoning. Mostly food poisoning can be resolved within hours or days and does not require any medical treatment. It is not very dangerous but in some unfavorable condition, it can cause serious health issues.

Food Poisoning Causes:

The main reason for food poisoning is the intake of contaminated food or water. Bacteria, virus or any other germs release their toxins or even transfer it to your food through any other contaminated sources. 

• Rotavirus is one of the reasons for food poisoning among children. While Norovirus is the main cause that adults suffer from gastroenteritis. People who are having a weak immune system are even affected by cytomegalovirus.

• Some of the most common batter which can cause food poisoning are Salmonella, Shigella, Campylobacter, Clostridium difficile and Escherichia coli. These bacteria release their toxins which can make food adulterate. Undercooked food like meat, fish, custard, poultry can also cause a bacterial gastrointestinal disorder.

• If hygiene like washing hands before cooking or storing food properly is not maintained, it could also lead to food poisoning.

Symptoms of Food Poisoning:

The most common symptoms of food poisoning are vomiting, nausea, diarrhea and abdominal cramps. You can even suffer from fever and headache if food is contaminated by bacteria. There are many other such non-toxic causes of food poisoning which can even affect the nervous system.

Dehydration is one of the symptoms of food poisoning as the body loses water and other important electrolytes from the body. It is even possible that food poisoning can even effect kidneys and lead to many severe diseases like paralysis or arthritis.

Symptoms of food poisoning mainly depend on germs that contaminated your food. You can experience the symptoms of food poisoning within hours after you consume food and in some adverse condition, it can last for weeks.

Treatment to cure Food Poisoning:

• In most cases, food poisoning is cured without going for any medical treatment. If you are suffering from diarrhea just consuming fluids and other energy drinks can make you hydrated. Fluids which has the right balance of salt, water, and sugar can help to stay energetic even after diarrhea and vomiting.

• It is very important to stay away from solid food while suffering from food poisoning. Once you feel better to start with plain food which is easy to digest as gastroenteritis also affect the digestive system.

• Poisoning caused due to non-toxic elements such as mushroom and other pesticides is diagnosed by stomach pumping. It is a technique where doctors insert a tube from mouth to the stomach along with liquids to clean it. This is done in a condition where antibiotics and other treatment are not effective.

• There are some bacteria which require antibiotics to cure infection while some others can be cured within two or three days. In many cases, if the condition is severe there is need to consult a physician immediately as it can harm other body parts and lead to serious problem.

So, while preparing food maintain hygiene and cook food properly. Cover the cooked food to make it safe from germs. If suffering from food poisoning

Source Url:https://key2connect.code.blog/2019/03/19/food-poisoning-symptoms-causes-and-treatment/

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How to Maintain Your Liver Health

Liver is one of the most important organs in our body which is required for maintaining good health. All throughout the day, we eat foods. Even if we try to put ourselves away from junk foods, we cannot get rid of the way vegetables and fruits are produced. Sometimes harmful chemicals and insecticides are used in the cultivation of fruits and vegetables that we consider healthy, part of which remain in the food we eat. We also take medicines more often than we care to imagine. After our foods are metabolized, at which the liver plays an important part, the blood that comes out of our digestive tracts needs to be filtered. The primary function of the liver is to do exactly that. And it goes without saying that a human being cannot survive without a liver. In addition, skin and hair also owe their well-being to a healthy liver. It is very important to maintain a balanced diet and a proper lifestyle for nurturing and improving liver health. Foods which are good for liver health should be included in your daily diet. Different types of fruits and vegetables are good for your liver, some of which have been described below:

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 Grapefruits: Grapefruits are believed to have enormous beneficial effects on liver health. It contains antioxidants that help in reducing liver inflammation. Inflammation generally occurs due to free radical production and damaged cells. Damaged liver cells, in the long run, may cause liver cirrhosis and many other liver problems. So including a grapefruit or grapefruit juice in your daily diet for is helpful for liver protection.

 Berries: There are different types of berries available in the market. Blueberries and cranberries have special importance for liver health. These berries contain antioxidants and anthocyanin both of which are helpful for protecting liver cells from oxidative damage.

 Lemon: This fruit is often regarded as a natural cleanser of the body. Lemons are rich in vitamin C. Vitamin C is a very important antioxidant however it is not produced by our body. So, regular consumption of lemon is important. This natural cleanser helps in the cleansing of liver cells and in improving digestive health. Drink a fresh glass of water with fresh lemon juice for the best results.

 Grapes: Grapes are good for liver health as they contain resveratrol which acts as an antioxidant. This antioxidant helps in improving liver function. Consuming grapes is also good for the treatment of fatty liver.

 Nuts: Nuts are always good for health, as they have a high amount of healthy fats and Vitamin E. Vitamin E is considered a natural antioxidant and help in reducing inflammation of liver cells. Among all available varieties of nuts, almonds and walnuts are considered most helpful. Regular consumption of 3-4 nuts every day is helpful for reducing inflammation of liver cells and also for the prevention of other liver diseases. Don’t forget to include nuts in your daily diet plan.

 Garlic: It is known for its various medicinal properties. One of the most important properties of garlic is that it contains a good amount of selenium. This mineral helps in reducing toxins of liver and therefore acts as a liver cleanser.

 Turmeric: This is indeed a miracle spice. It contains antioxidants which help in reducing toxins of the liver and help in cleansing the liver. Regular consumption of turmeric through your regular sabji or in raw form is beneficial for your liver.

 Beets: It is a good source of fiber and vitamin c and is good for liver health. It enhances bile flow and helps in the breakdown of toxic products of the body, thereby helping in the cleansing liver.

 Green tea: This is also good for liver health. Green tea contains antioxidants named catechins, which help to improve liver function. So if you want to drink something healthy which is good for liver health, then you should drink a cup of pure organic green tea regularly. If you have a weight loss diet plan, include green tea in it. 

 Fatty fish: Last but not the least; fish contains healthy omega 3 fatty acids. These fatty acids help in reducing inflammation of the liver cells. This has an impact on the enzymes of the body as well. So consumption of fatty fish twice or thrice a week is not only good for your heart but also for your liver. If you do not like to eat fish then you can take omega 3 fatty acids supplements.

If you include the above-mentioned foods in your daily diet then you shall definitely be benefited. However, at the same time you should reduce or stop consuming the following foods that are bad for your liver:

 Alcohol: You should reduce or stop alcohol intake. There is no need for consumption of red wine for a healthy heart, instead, you can eat grapes.

 Junk food and fast food: Stop eating over fried foods and foods with trans-fat. This is bad not only for your liver but also for your overall health. Choose good fats like – Nuts and fatty fish for your liver.

 Sugar and salt: These are dangerous for your liver as both of these causes excess pressure to your liver. For avoiding sugar and salt you should reduce eating-out substantially.

Source URL: https://key2connect.code.blog/2019/03/15/how-to-maintain-your-liver-health/

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Benefits of Blackberry for Your Health

There are different types of berries available in the market- blueberries, strawberries, raspberries, and blackberries. Among all the berries, blackberries are considered nutritionally enriched and healthier than the others. Blackberry is a very good source of  Vitamin- C, Vitamin- A and antioxidants. Blackberry is enriched with different types of nutrients which are good for skin, hair and overall health. Including blackberries would definitely help you create a healthy and balanced diet.

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 Antioxidants: Blueberries are considered as a powerhouse of antioxidants. They have essential antioxidants like Anthocyanin and polyphenol. These antioxidants are helpful in reducing free radical damages. Free radicals are abundantly produced in our bodies due to daily metabolic activities. When we eat junk foods, or take medicine or are exposed to first hand/second-hand smoke these free radicals are increased in our body. These would react with various cellular components and would appropriate their electrons through oxidation. As electrons are lost the cells are weakened which may further lead to the cell's death. As a result, free radical production is directly related to skin aging and hair damages. The more free radicals are produced in our body, the more damages would occur in our skin and hair. Regular consumption of blackberries provide a constant source of antioxidants and reduces age-related damages which affect our skin and hair. Antioxidants in blackberries are also good for brain health. These antioxidants prevent free radical damages of brain cells and thereby help in preserving proper motor function. Blackberry is a good source of polyphenol, which has anti-bacterial properties. So consumption of blackberry helps in reducing bacterial load in our mouth. It also helps in preventing gum related problems. As blackberries have anti-bacterial properties, they protect us from infectious diseases. According to some research, blackberry has anti-cancer properties, as it contains anthocyanin and other phytochemicals such as ellagic acids and cyanidin -3 – glucoside, which are known for their anti-cancer property.

 Vitamin C: Vitamin C is abundantly found in blackberries, which helps in the production of collagen. Collagen is one of the most vital nutrients for reversing skin aging and reducing hair damage. Vitamin C is helpful for preventing and recovering from diseases like scurvy and common cough and cold. It is very effective for wound healing too. Vitamin C of blackberry also acts as an antioxidant, which is beneficial for both skin and hair health, as has been mentioned earlier. As blackberry contains a high amount of vitamin C, its consumption improves our immunity. The phytoestrogens along with vitamins present in blackberry fight with pathogens in our body and protect us from various diseases. Daily consumption of this magical berry not only improves our skin and hair but improves our health and strengthens our immunity. If you have a weight loss diet plan, you can easily include blackberries in a moderate portion to have more health benefits.

 Vitamin A: Blackberries contain Vitamin A that is good for our eyes and our skin health too. Vitamin A is also very important for strengthening our immunity. By improving our immune system, it helps us to fight diseases better. 

 Vitamin K: Blackberry is a good source of Vitamin K, which helps in the clotting of blood. Vitamin K also ensures a smooth and proper circulation of blood throughout our bodies.

 Calcium and magnesium: Minerals like calcium and magnesium are abundantly available in blackberries. Combination of these two minerals makes it a complete solution for bone health. Calcium is essential for bone formation and at the same time magnesium helps in proper absorption of calcium. So for preventing the bone-related problem, one should include blackberry in their daily diet. Magnesium is also essential for the proper functioning of the body's different mechanism, as it takes part in different metabolic reactions that take place inside our body.

 Soluble and insoluble fiber: Blackberries contain both soluble and insoluble fibre which facilitate proper digestion.  Insoluble fibre absorbs water from our body and adds bulk to our stool which helps in regular bowel movement. This fiber is also important for heart's health. Blackberry, with its extraordinarily powerful antioxidants, vitamins and minerals can easily be ascribed as a superfood for heart's health.

Major health benefits of eating blackberries have bee. Now you can see how to use blackberry in your daily life.

 Add blackberry in your breakfast cereals or curd.

 You can use blackberry for making cake, pudding, and muffins etc.

 Make juice, smoothies and fruit salad by including blackberry.

Include blackberry in your daily diet plan and give a tasty and healthy treat to yourself.

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