Anemia happens when the body does not have sufficient red blood cells. The condition is mainly caused by blood loss, the damage of red blood cells or your body’s incapability to create enough red blood cells.
There are several types of anemia. The most common type is iron-deficiency anemia. Red blood cells have a protein called hemoglobin. Hemoglobin is full of iron. Without proper iron, your body can’t make the hemoglobin it requires to create enough red blood cells to deliver oxygen-rich blood in your body.
Nutritionist Avni Kaul says a lack of folate and vitamin B-12 also impact your body’s ability to make red blood cells. If your body is not able to process B-12 properly, you may develop pernicious anemia. A diet rich in iron and B vitamins are important if you have anemia. Make sure to talk to your doctor about supplements as well.
In this article, Delhi’s eminent Nutritionist and Dietician Avni Kaul talks about ways to control anemia with nutrition.
Spinach
Leafy greens like spinach is an excellent source of iron. Spinach provides nearly 20% of the RDI or iron per serving. Thus, it is recommended to include spinach in your diet to counter iron deficiency and anemia.
Bananas
Since bananas are rich in iron, eating them can stimulate the production of hemoglobin in the blood and help counter anemia. Anemia is a condition where there is a decrease in the quantity of red blood cells or hemoglobin in the blood, making way to fatigue, paleness, and shortness of breath.
Soyabeans
Soyabeans are one of the most potent sources of are iron. In fact, soyabeans contain around 8.8 mg of iron per cup or 49% of the RDI. Also, soya contains protein, calcium, phosphorus, and magnesium. When combined with iron they provide plenty of nutrients to your body.
Seeds
Seeds such as pumpkin, sunflower, mustard are sources through which you can get the needed dose of iron. Include these seeds in your daily diet so that your body continues to receive its portion of iron.
Vitamin B12
Usually, the deficiency of Vitamin B12 also is responsible for the occurrence of anemia. To increase the amount of Vitamin B12 you need to eat more eggs, chicken, fish, and dahi. Proper intake of Vitamin B12 foods will help you to counter anemia effectively.
Folate
Folate deficiency is also one of the leading causes of anemia which happens due to lack of folic acid in the blood. In fact, a low level of folate causes megaloblastic anemia. To get sufficient amount of folate include beets, eggs, oranges, and papaya in your daily diet.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like -
Columnist at TimesNow
Columnist at NDTV Food
Columnist at Grazia
Columnist at Deccan Herald
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