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. 

Healthy Diet Chart

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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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:

Diet Plan for Weight Loss

 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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