Rolling out Anemia

Anemia is a common disease, but its information is not commonly known.

Iron deficiency, increasingly prevalent globally, represents the most widespread nutritional disorder. Its prevalence is highest among children (40%), followed by adolescent girls (30%), and pregnant women (38%). It stands as the primary cause of anemia, precipitated by insufficient iron levels. Anemia (IDA) because of this there is an increase in blood volume and muscle mass that occurs around puberty followed by regular menstruation, thus increasing the body’s demand for iron.

Commonly speculated, anemia is believed to predominantly afflict economically disadvantaged or rural populations living in unsanitary conditions. However, a recent study reveals its prevalence in urban settings, with one-third of teenage girls in cities affected by the condition. The main reason was the dependency on fad diets. or junk food. Refined food, lacking essential vitamins and minerals, is also one of the causes.

Whereas teenagers are usually in a habit of skipping breakfast, thus limiting to their national needs. Reoccurring family meals or get-togethers, comes out to be a big casualty to the urban work schedule with teenagers and children eating junk food at cafes and restaurants. High intake of tea and coffee, and wrong choice of bread, oils, salad dressings as they prefer for more seasoning. And taste, leads to empty calories piling up without essential vitamins and minerals. Moreover, the problem of eating disorders due to social burden causing further deficiency of iron in the population specifically in urban areas.

The Recommended Daily Allowance for iron is 15–18 mg/d for women aged 14–50 years. But, a typical Indian woman consumes only 9.5 mg Fe/d, which is derived largely from nonheme. inorganic – including grains, plants, cereals, lentils, vegetables, and iron supplements, such as iron pills and iron-fortified foods. This limit would allow them to prevent anemia. Contrarily, heme iron sources, typically present in non-vegetarian foods such as meat and fish, exhibit a higher absorption rate ranging from 15% to 35%.

Common symptoms for Anemia

 Constant tiredness.

 Zero motivation to exercise

 Aches muscles and body pain.

 Mood swings and apathy towards social and professional circles

 Hair falls, brittle nails, and dull, pale skin.

 Shortness of breath.

 Restless legs.

 A condition called Pica where one craves strange foods or non-food items like ice, clay, dirt, chalk, or paper. Usually found in pregnant women.

 Anxiety.

 Cold hands and feet.

 Irregular periods, cramps, and headaches.

Dietary advice

 By incorporating iron-rich components such as in vegetables – amaranth, spinach, beet, broccoli, microgreens; nuts like – raisins, figs, apricots; Legumes like kidney beans, lentils, chickpeas and peanuts; Seeds like pumpkin, sesame and flaxseed; Oats, ghee and jaggery; non veg – Shellfish, eggs and liver, etc.

 Combined form – iron-rich foo with vitamin C-rich foods that help in increasing the absorption of iron by up to 300 percent.

 Avoid coffee and tea with meals, for they can reduce iron absorption by 50-90 percent. One should have at least 1 hr gap before and after the meal.

 Soaking, sprouting and fermenting grains and legumes can improve iron absorption.

 By cooking in a cast iron pan, increasing the two to three times more iron as those prepared in non-iron cookware.

FOR MORE BLOGS, FOLLOW NUTERNITY.COM