How anemia could be prevented
Anemia signifies a shortage of the mineral iron in the body. A balanced diet ensures prevention of anemia. It is recommended to consume or increase the intake of.
- – Iron that could be sourced from whole grains, brown rice, beets, raisins, grapes, etc.
- – Potassium that could be sourced from whole grains, broccoli, bananas, kiwis, etc.
- – Manganese that could be sourced from whole grains, legumes, pineapples, nuts, etc.
- – Vitamin C that could be sourced from oranges, tangerines, tomatoes, chives, etc.
- – Folic acid that could be sourced from kidney beans, mushrooms, peas, etc.
Simultaneously, it is advised to avoid tea, coffee, beer, carbonated beverages, etc. that inhibit the absorption of iron.
What home remedies could treat anemia
Spinach is a rich source of iron apart from calcium, fiber and beta carotene. Additionally, it contains vitamins A / B9 / C / E. About 125 milliliters of boiled & blended spinach provides 3.2 milligrams of iron that is about 20% of the RDA (recommended daily allowance). However, spinach has oxalic acid that inhibits the absorption of iron and which can be minimized by boiling. It is advised to include spinach or increase its intake by adding it to meals or salads along with kale / watercress / celery / broccoli / etc.
– Nuts, legumes & whole grains
Nonheme form of dietary iron and additionally folic acid could be sourced from nuts, legumes and whole grains. It is advised to consume or increase the intake of almonds, walnuts, lentils, pulses, kidney beans, chick peas, wholegrain cereals, etc. For the body to absorb nonheme iron, it is essential to consume fruits and vegetables. The vitamin C and organic acids in them facilitate the extraction of nutrients in the foods advised to treat anemia. Whereas, the polyphenols in tea / coffee / cocoa inhibits their absorption.
– Sesame seeds
The medicinal virtues of sesame seeds have long been expounded. They are a part of diet mostly in S Asian communities. Sesame seeds in general and black sesame seeds in particular, contains the mineral iron. Sesame seeds could be soaked in water or milk till they soften, for blending with a bit of honey or some jaggery before being consumed. The blended paste could be consumed directly or it may be added to milk and filtered, for intake. Additionally, sesame seeds a a rich source of nutritious fats.
– Bottle gourd
A simple home remedy for resolving anemia and its subsequent ill-effects, involves consuming bottle gourd. The prime reason responsible for anemia is nutritional deficiencies. That could be remedied by including or increasing the intake of some specific fruits and vegetables rich in iron, folic acid and other vital nutrients. Bottle gourd is one such food, endowed with various minerals and vitamins, apart from antioxidants. It is advised to consume bottle gourd in meals or prepare its soup by adding beetroot and spinach, for added effectiveness.
– Apples & beetroot
Another simple solution to anemia lies in apples and beetroot. Apples are a good source of iron, apart from other healthy nutrients. Beetroots are rich in folic acid, other than potassium and fiber. Finely grating these two healthy foods and blending them together along with some honey, make an excellent treatment for anemia. The combine of apples and beetroots could also be boiled, though it becomes progressively less effective due to the heat generated while processing.
Pomegranates are a rich source of nutrients including protein / carbohydrate / fat / fiber, other than vitamins / minerals. Particularly for treating anemia, they have iron and folic acid. Additionally, pomegranates facilitate the production of hemoglobin and promote a healthy circulation. Consumption of pomegranates has been observed to reduce the incidence of tiredness, faintness and lethargy, typically arising due to anemia. It is advised to eat this fruit or consume its juice, regularly.
Anemia is not as innocent as it seems. It could result in fatalities and is one reason responsible for complicating health issues during pregnancy. Though, this disorder is widespread, it is generally witnessed in low income communities.