Anaemia is a condition where there is a reduced number of red blood cells or haemoglobin in the blood or a dysfunctional RBC. The word anaemia is derived from mia which means blood, and absence of adequate red blood cells. There are several types of anaemia, but the most common one is caused due to deficiency of iron in the body.
Also Read: Anemia: Causes, Symptoms And Treatment
The red blood cells carry oxygen to all the vital organs of the body. Hemoglobin the protein-bound iron in the red blood cells renders the red colour to the blood cells. It binds the oxygen, combats infections and averts blood loss. As per the latest report published by the global health survey, Indian has the highest prevalence of anaemia about 39.8%, which is more common among women of reproductive age and children.
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In most cases, the symptoms are often left unnoticed or confused, always look out for the symptoms to prevent complications. Symptoms include:
Fatigue and general weakness
Pale skin
Hair loss
Lack of stamina
Increased heartbeat
Shortness of breath
Giddiness
Swelling around the eyes
Poor appetite
The normal range of haemoglobin for men is 13.5-17.5g/dl and women is 12.0-15.5g/dl. When the blood level goes less than 12g/dl for women and less than 12g/dl for men then it is termed as anaemia. Fret not anaemia can be very well managed and treated with healthy diet fortified with iron-rich foods and also taking iron supplements.
Also Check Out: 5 Foods Super-Rich In Iron That Are Essential For Overall Health-Infographics
Try these simple and effective home remedies that can pump your iron stores and trigger your energy and stamina.
Moringa Leaves
Moringa leaves are imbued with ample amounts of iron, vitamins A, C and magnesium. A serving of this amazing leaves offers 28mg of iron more than what is present in spinach. Regular addition of moringa leaves are well-known to improve the haemoglobin level and red blood cells count.
Take about 20-25 moringa leaves finely chop and make a paste, add a teaspoon of jaggery powder and blend well. Have this churna along with the breakfast to improve your iron levels.
Beets
Beets, loaded with a rich array of iron, copper, phosphorus, magnesium and vitamins B1, B2, B6, B12 and C. The wealth of nutrients in beets benefits in stimulating red blood cells production in the body and improve the haemoglobin level.
In a blender add about one cup of chopped beetroot, blend well, strain the juice and mix a teaspoon of lemon juice and drink this amazing juice regularly in the morning. Lemon juice adds to the vitamin C content and enhances the absorption of iron.
Sesame Seeds
Sesame seeds are loaded with iron, copper, zinc, selenium and vitamin B6, folate and E. Regular addition of black sesame seeds are proven to improve the haemoglobin levels and promote the absorption of iron.
Take about 1 tablespoon of black sesame seeds dry roast, blend with a teaspoon of honey and roll into a ball. Have this nutritious ladoo regularly to boost your iron levels.
Dates And Raisins
This amazing dry fruit the combination comes with a richness of iron, magnesium, copper, and vitamins A and C. Add these dry fruits to your meal plan to bolster the immune system and promote iron absorption.
Have 3-5 dates and a tablespoon of raisins as a snack or with your breakfast which provide you with instant energy and augment iron levels.
Additional Foods To Enhance Iron Levels
Eat Dark Leafy Greens
There is no better way to boost your iron levels than by consuming leafy greens. Spinach, kale, swiss chard and broccoli are veggies that are considered extremely good to augment iron in the body and fight severe anaemia.
Increase Vitamin C Intake
Vitamin C is an important dietary constituent that helps to promote iron absorption. Iron absorption occurs primarily in the duodenum. This Vitamin captures the ‘non-heme’ iron and seals it inside certain areas body, letting the body absorb it effectively.
Munch More Figs
An important mineral that circulates haemoglobin in the human body, iron is found in significant amounts in the figs. Eating dried figs helps increase blood haemoglobin levels by increasing iron and reduce iron deficiency.
Consume Iron-Rich Fruits And Seeds
Prunes, olives, and mulberries are fruits with the highest iron sources. They can be eaten raw or in juice form to increase daily iron intake and cure anaemia. Pumpkin seeds are also a delicious snack that boasts of an excellent iron value.
Copper Vessels
Drinking water stored in a copper vessel are highly recommended by ayurvedic medicine which facilitates in restoring the body with natural minerals and enhance the iron levels.
Store water in a copper bottle and drink it as and when needed to uplift iron stores.
Green Dal khichdi
Green dal khichdi is power packed with nutrients that is sure to pump iron stores and boost energy levels, It is easy and quick to make recipe and one of the ideal comfort foods during all seasons. This healthy khichdi contains the right balance of protein and good carbs. The essence of spinach and dal cooked with whole spices serves as a perfect one pot meal.
Ingredients
1 cup spinach
1 chopped onion
2 chopped tomato
1 cup rice
½ cup moong dal
1 tsp cumin seeds
1 tsp mustard seeds
1 tsp coriander powder
1 tsp turmeric powder
1 tsp red chilli powder
1 spring curry leaves
2 tsp ghee
Salt as required
Method:
In a bowl soak rice in water for 30 minutes. Wash dal well and soak for 20 minutes.
In a pressure cooker heat oil, add mustard seeds, cumin, curry leaves and ginger-garlic paste and sauté it well.
Now add chopped onion and tomatoes, green chilli and cook until soft.
Add all the spice powder and sauté it well and add chopped spinach.
Now add rice and dal and 2 cups of water.
Cook for 10- 15 minutes and after two whistles remove the khichdi from the pressure cooker and top it with ghee.
Serve hot.
Frequently Asked Questions
How can I raise my iron levels quickly?
To raise iron levels quickly, include iron-rich foods like red meat, poultry, beans, and fortified cereals in your diet, and consider taking iron supplements under medical guidance.
What food is highest in iron?
Foods highest in iron include liver, beef, spinach, lentils, and fortified cereals, providing a significant boost to your iron intake.
What drink is high in iron?
Drinks high in iron include fortified beverages like some types of fruit juice and plant-based milk alternatives, offering an additional source of dietary iron.
Which fruit increases iron?
Consuming iron-rich fruits like dried apricots, raisins, and prunes can help increase iron levels, aiding in maintaining overall health and energy levels.
How do you feel when your iron is low?
Low iron levels may lead to symptoms like fatigue, weakness, pale skin, shortness of breath, and difficulty concentrating, indicating the need for iron supplementation or dietary adjustments.
Can lack of iron cause leg pain?
Leg pain can be a symptom of iron deficiency anemia, as reduced iron levels can affect oxygen transport to muscles, leading to cramping, weakness, and discomfort.
At what iron level are you anemic?
Anemia is typically diagnosed when hemoglobin levels fall below 13.5 grams per deciliter (g/dL) for men and 12 g/dL for women, indicating insufficient red blood cell production and potential iron deficiency.
References:
1. Natural Antioxidants in Anemia TreatmentAuthors: Coralia Cotoraci,1,*† Alina Ciceu,2,† Alciona Sasu,1,† and Anca Hermenean2,3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918704/
2. ANEMIA - Treatment and ManagementNational Heart, Lung And Blood Institute
https://www.nhlbi.nih.gov/health/anemia/treatment
