Dos And Don'ts To Prevent Iron-Deficiency Anaemia - Nutritionist Explains

 Dos And Don'ts To Prevent Iron-Deficiency Anemia - Nutritionist Explains

In India, more than 600 million individuals suffer from iron-deficiency anemia.

Highlights.

• For our nutrition, iron is a crucial ingredient.
• Anemia is one of many health disorders brought on by iron shortage.
• Healthy eating can reduce iron deficiency.

Our bodies are said to require iron as a vital component. It supports the body's healthy production of blood, breathing, and other bodily functions.

Anemia is one of many health problems that can result from iron deficiency. According to estimates from the World Health Organization (WHO), this illness affects roughly 33% of non-pregnant women, 40% of pregnant women, and 42% of children globally.

According to nutritionist Lovneet Batra, "Iron-deficiency anemia is the most prevalent and pervasive nutritional condition in the world, affecting more than 600 million individuals in India." People must therefore increase their daily intake of iron, especially women.

Also Read: 5 Foods and Tips That WHO Recommends To Prevent Iron Deficiency,

Our bodies are said to require iron as a vital component. It supports the body's healthy production of blood,breathing, and other bodily functions. Anemia is one of many health problems that can result from iron deficiency. 

According to estimates from the World Health Organization (WHO), this illness affects roughly 33% of non-pregnant women, 40% of pregnant women, and 42% of children globally.

According to nutritionist Lovneet Batra, "Iron-deficiency anaemia is the most prevalent and pervasive nutritional condition in the world, affecting more than 600 million individuals in India." People must therefore increase their daily intake of iron, especially women.

Dos And Don'ts To Prevent Iron-Deficiency Anaemia - Nutritionist Explains

 Iron-deficiency anaemia affects more than 600 million people in India. 

• Edited by NDTV Food Desk
• Updated: February 24, 2023 12:51 IST

Read Time:3 min

Iron is an essential nutrient for our overall healthiStock

Highlights

• Iron is an essential component for our nourishment.
• Iron deficiency leads to several health issues including anaemia.
• Iron deficiency can be controlled with healthy diet.

Iron is dubbed to be an essential component in our body. It helps promote blood production, respiration and proper functioning of the body. Deficiency of iron may lead to several health issues including anemia. As per the World Health Organisation (WHO) statistics states, this condition is found in approximately 33% of non-pregnant women, 40% of pregnant women, and 42% of children worldwide. “Iron-deficiency anaemia is the most common and widespread nutritional disorder in the world, and in India, it affects more than 600 million people,” states Nutritionist Lovneet Batra. Therefore, it is vital for people, especially women, to increase their daily iron intake.

Also Read: 5 Foods & Tips That WHO Recommends To Prevent Iron Deficiency

However, the amount of iron you consume in a day might not necessarily be absorbed by the body, informs Lovneet Batra. You might be loading up your diet with iron-rich foods but the body might be absorbing only one-fourth of it. What to do in such a situation? As per Lovneet Batra, select the foods you eat depending on how to enhance or inhibit the absorption of iron.

Giving us a clear direction, the health expert, in an Instagram post, lists down some Dos and Don'ts of diet, which may complement better iron absorption. Take a look:

Also Read: Iron-Rich Breakfast: These 5 Breakfast Recipes May Help Combat Iron Deficiency

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Do's of Iron Absorption:

Dos And Don'ts To Prevent Iron-Deficiency Anaemia - Nutritionist Explains

 Iron-deficiency anaemia affects more than 600 million people in India. 

• Edited by NDTV Food Desk
• Updated: February 24, 2023 12:51 IST

Read Time:3 min

Iron is an essential nutrient for our overall healthiStock

Highlights

• Iron is an essential component for our nourishment.
• Iron deficiency leads to several health issues including anaemia.
• Iron deficiency can be controlled with healthy diet.

Iron is dubbed to be an essential component in our body. It helps promote blood production, respiration and proper functioning of the body. Deficiency of iron may lead to several health issues including anemia. As per the World Health Organisation (WHO) statistics states, this condition is found in approximately 33% of non-pregnant women, 40% of pregnant women, and 42% of children worldwide. “Iron-deficiency anaemia is the most common and widespread nutritional disorder in the world, and in India, it affects more than 600 million people,” states Nutritionist Lovneet Batra. Therefore, it is vital for people, especially women, to increase their daily iron intake.

Also Read: 5 Foods & Tips That WHO Recommends To Prevent Iron Deficiency

However, the amount of iron you consume in a day might not necessarily be absorbed by the body, informs Lovneet Batra. You might be loading up your diet with iron-rich foods but the body might be absorbing only one-fourth of it. What to do in such a situation? As per Lovneet Batra, select the foods you eat depending on how to enhance or inhibit the absorption of iron.

Giving us a clear direction, the health expert, in an Instagram post, lists down some Dos and Don'ts of diet, which may complement better iron absorption. Take a look:

Do's of Iron Absorption:

1. More Vitamin C:

Consuming foods high in vitamin C, such as citrus fruits, lemons, amla, tomatoes, berries, kiwis, melons, green leafy vegetables, and capsicum, can improve iron absorption. A teaspoon of lemon can be added to a bowl of dal, or you can eat stuffed paratha or chapati with amla chutney.

2. Vitamin A:

 Lovneet Batra claims that vitamin A aids in the release of iron that the body stores. So, having enough of this vitamin in the body is crucial for preventing iron deficiency anaemia. Carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges, and peaches are a few examples of foods that are high in beta-carotene and vitamin A.

3. Soak, Sprout and Ferment Legumes:

The nutritionist added that reducing the amount of phytates that are naturally present in grains and legumes by soaking, sprouting, and fermenting them can boost iron absorption.

4. Plant Food:

Include plant-based foods like quinoa and lentils in your iron-rich meals. Legumes and quinoa, which are high in the amino acid lysine, hasten the body's absorption of iron.

Don'ts of Iron Absorption:

1. Minerals:

Even though the body needs minerals in equal amounts, too many minerals can hinder iron from binding and absorbing in the body. Iron cannot bond to or be absorbed because positively charged minerals like zinc, copper, magnesium, and calcium share the same binding site with it.

2. Calcium and Phosphorus:

The absorption of nonheme iron is also "inhibited" by minerals like calcium and phosphorus. Therefore, the nutritionist advised against including dairy in the main meal and instead advised drinking a glass of milk in between meals.

3. Leafy Vegetables:

A healthy diet must include green leafy vegetables because they are considered to be high in iron. Nevertheless, oxalates found in leafy vegetables also prevent the absorption of nonheme or plant-based iron. Foods including spinach, kale, beets, and herbs like oregano, basil, and parsley contain oxalates, which are essentially chemicals generated from oxalic acid. According to Lovneet Batra, "the presence of oxalates in spinach explains why the iron found in this leafy food does not get absorbed."

4. Coffee/Tea:

Avoid drinking tea, coffee, or milk after eating a lot of foods high in iron.

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