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 Anaemia Causes, Symptoms, Tackling, Do's and Don't

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Anaemia Causes, Symptoms, Tackling, Do's and Don’t

Iron Deficiency Anaemia

Iron Deficiency Anaemia (also called IDA) is a condition where a person has inadequate amounts of iron to meet body demands. It is a condition where there is a decrease in the amount of red cells in the blood caused by having too little iron.

3 Causes of Iron Deficiency Anaemia

1. Not eating enough iron rich foods, for example those on restrictive diets.
2. Increased demand for iron, for example to replace blood loss ( e.g. during menstruation) or in times of growth (such as childhood, adolescence) or increased physical activity (athletes).
3. Poor absorption of iron by the body in elderly people, due to ulcers/ haemorrhoids or use of certain medicines.
If iron is lacking in the diet, iron reserves of the body are used. Once this supply is depleted the formation of haemoglobin is affected. This means the red blood cells cannot carry oxygen needed by the cells. When this happens, iron deficiency occurs and anaemia results.

9 Symptoms of Iron Deficiency Anaemia

Anaemia is a silent attacker. Often we are not aware that we are suffering from anaemia. Test for Anaemia if:
1. You have pale skin and dull eyes.
2. Your tongue appears redder than usual.
3. Your constantly tired and lethargic.
4. Even minor activities results in breathlessness and a racing heart beat.
5. You find it difficult to concentrate , resulting in poor academic performance.
6. Your prone to irritability and moodiness.
7. You have strange food cravings.
8. You experience loss of appetite.
9. Some people with IDA always feel cold. They feel cold because iron plays a role in regulating the body's temperature.

Tackling Anaemia

It's all in the diet. Getting the right amount of iron and other nutrients from food is very important. As we grow older we need more iron and nutrients, but tend to pay less and less attention to what we are eating. A little care can help keep anaemia at bay.
Iron is found in two different forms of foods. They are called "Haeme" and "Non Haeme" iron. Animal foods like meat, fish, poultry, eggs etc contain iron in its haeme from while non haeme form of iron is found in all plant foods.
Haeme is more easily absorbed than non-haeme iron and hence, animal foods are considered to be a comparatively better source of iron. But vegetarians needs not despair as there are plenty of iron rich plant sources such as Garden cress seeds, cauliflower greens, cow peas, Poha, parsley, Dill leaves etc.

9 Do's and Don't of Anaemia

1. Eat iron rich legumes - Pulses and legumes are the most iron rich plant source in ones diet. Soya and its byproducts is a valuable source of iron, B-complex vitamins and protein. To combat anaemia add a quarter cup of soybean in the form of chunks or flour to your diet everyday. The simplest way is to add 100 grams of soya flour to 1 kg of wheat flour to make chapatis.

2. Power of garden cress seeds (hails/aliv) - Garden cress seeds being the richest source of non-haeme iron tackles anaemia by improving the haemoglobin levels. It is advisable to have 1 tablespoon of garden cress seeds soaked in 1 cup of lemon/ lime water (Vitamin C rich foods) for half an hour daily to improve iron absorption, refer Halim recipe

3. Add on Vitamin C - Good news for vegetarians. Vitamin C enhances the absorption of non-haeme iron from vegetables, fruits and fortified cereals. A glass of fresh orange juice with breakfast can more than double the amount of iron the body absorbs. Remember that Vitamin C and iron work only when eaten together.

4. Cook in Iron Pots - In the old days the iron that leached into the foods from iron cooking pots and pans was the best unintentional fortification. Although an iron pot can only add non-haeme iron, it can make a big difference to your diet. So try to use iron pots and pans whenever practical.

5. Try to avoid refined and processed foods - Go easy on maida, pasta, noodles, polished rice, ready to eat foods, etc. Since processing results in loss of iron, try to replace sugar with jaggery, which is one of the good sources iron.

6. Beware the calcium effect - Don't combine iron rich meal with too many cheese sauces and milkshakes. Milk and cheese can infect slightly inhibit iron absorption, primarily because of the high calcium and phosphate content.

7. Don't go overboard with the fibre - Too much fibre hinders the absorption of iron. Some types of fibre like bran bind to nan-haeme iron and move through the digestive system quickly, giving the iron little chance to be absorbed.

8. Don't drink tea or coffee with your meals - The tannins in these beverages bind with iron, making less of it available to your body. A cup of tea with breakfast can block three-fourths of the iron that you would have otherwise absorbed.

9. Take supplements if required - Pregnant women need iron supplements since its extremely difficult to meet the increased demand for iron only through meals. It is advisable to take supplements at night, 1-2 hours before going to bed, along with some orange juice to avoid a stomach upset and ensure maximum absorption.

More information on Iron.
Sources of Iron Rich Food
Iron Rich recipes
Iron Rich Breakfast recipes
Daily Iron Requirements

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Anaemia Causes Symptoms Tackling Dos And Dont

sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images. Sprouts dhokla is a dhokla but not a main stream one, as it is made with moong sprouts which make it even healthier! It is a soft and fluffy steamed snack from the Gujarati repertoire. This sprouts dhokla with spinach all-time favourite is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry! sprouted moong dhokla is mainly made from sprouted moong, spinach and Indian spices with a little bit of besan. Once a Gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing as in our sprouted moong dhokla. There are numerous dhokla recipes made with different ingredients. Some dhokla batters need grinding and fermentation while some are quick and need to fermentation and grinding. You can steam then and even microwave. This is sprouts dhokla recipe can be made instantly if you have moong sprouts in hand! It is one of the easiest dhokla recipe. Spinach used in the recipe gives sprouts dhokla a nice green colour and makes it look appetizing. If you are weight watching or long to eat something healthy, this healthy sprouts dhokla is for you. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone. I give sprouts dhokla to my kids in their tiffin, it is a great way to add sprouts to their meal and also as it is protein rich and super healthy. You can also make this if guests are coming over and you are looking for something simple and healthy. Learn to make sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with detailed step by step recipe photos and video below.
Aliv or garden cress seed is a real treasure-trove of nutrients, and a must have in every kitchen. This little-known Indian food is one of the best vegetarian sources of iron, and is worth including in the diet, whether as a powder or in seed form. This delicious Aliv Nutri Paratha is a great way to start off. With a scrumptious stuffing of paneer and coloured capsicums, it is nothing short of a mouth-watering treat. Serve hot with Healthy Green Chutney and Low Fat Curds .
Appetizing moong sprouts, onions and tomatoes topped with cooling dahi, this Healthy Moong Chaat is loaded with nutrients like iron, fibre, vitamin A and vitamin C . Brimming with good health, this tasty snack can be tossed up in a jiffy and is the perfect answer to sudden hunger pangs. Always keep some sprouted moong ready in your fridge, so you can prepare this often for your loved ones. Interestingly, the sprouted moong mixture is a nice and crunchy snack to have just as it is, even without the toppings! Enjoy how to make Healthy Moong Chaat recipe with detailed step by step photos and video below.
restaurant style palak paneer recipe | healthy palak paneer | cottage cheese and spinach curry | with 34 amazing images. Palak Paneer, an evergreen delicacy from North India, is perhaps one of the most interesting ways to include spinach in your meal. restaurant style palak paneer features in many Indian restaurant menus, as it goes well with most Indian breads like Tandoori Naan or Roti. The highlight of this restaurant style palak paneer recipe is the flavour-packed palak gravy, which works effectively not just with paneer but also with potatoes or koftas. Also restaurant style palak paneer tends to use a lot more cream than homemade palak paneer. You can make a variant of this restaurant style palak paneer recipe with garlic (Lehsuni Paneer Palak Subzi) if you want a peppier flavour. To make the restaurant style palak paneer recipe, blanch the spinach in a vessel full of boiling water for 2 to 3 minutes. Drain, refresh with cold water. Blend in a mixer to a smooth purée and keep aside. Heat the oil and butter in a kadhai , add the ginger, garlic and tomatoes and sauté on a medium flame for 1 to 2 minutes. Add the prepared onion-cashew and cook on a medium flame for 3 to 4 minutes. Add the spinach purée, ¾ cup of water, salt and cook on a medium flame for 1 minute. Add the dried fenugreek leaves, punjabi garam masala, sugar and cook on a medium flame for 3 minutes. Add the paneer cubes and cream and cook on a medium flame for 2-3 minutes. Serve the restaurant style palak paneer hot. See why we think this is a healthy palak paneer sabzi. Spinach is loaded with iron and fibre, while paneer is rich in protein. This makes it a nice recipe to include in your everyday cookbook. If you are on weight loss, then cut the cream and use low fat paneer in the recipe. You can cook an array of dishes with this palak paneer recipe, such as the Palak Paneer Toast, Palak-Paneer-Roti and Palak Paneer Rice. You can even stuff cottage cheese and spinach curry into crisp, golden dosa to make Palak Paneer Dosa one of Mumbai’s favourite street foods. With so many options at hand, there is no excuse to not include palak frequently in your diet! Enjoy how to make restaurant style palak paneer recipe | healthy palak paneer | cottage cheese and spinach curry | with detailed step by step photos below.
Cheelas are yummy pancakes that can be made with varied flours, grains or dals with tasty additions, and can be had as a snack or as a satiating meal. Here, we have made super tasty Sprouted Moong and Methi cheelas. This is a real no-fuss recipe that can be made any time – it does not require any soaking or fermentation as it is made with sprouts. The combination of sprouts with fenugreek leaves makes this a desirable addition to your daily menu, as it is rich in essential nutrients like protein, iron and fibre. Easy to make but very tasty, this recipe will ensure that kids as well as adults who do not like sprouts will surely have their share without fussing! Also do try other heart friendly snacks like Healthy Moong Chaat or Sun-dried Tomato, Paneer and Basil Spread On Toast. Sprouted Moong and Methi cheelas are diabetic-friendly too, so do check our collection of other healthy Diabetic Breakfast Recipes. Enjoy how to make Sprouted Moong and Methi Cheelas recipe with detailed step by step photos below.
bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with 20 amazing images. Watching weight or on a diet or want to eat something supremely nutritious or healthy? We have got a perfect one pot meal recipe for you that is bajra whole monng and green pea khichdi. Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble healthy green pea bajra and whole moong khichdi. The procedure for making bajra whole moong and green pea khichdi is very simple, all you need to do is soak moong dal and bajra for 5 hours. Bajra is a little difficult to digest and you can’t add the whole bajra directly in the khichdi as it takes longer time to cook. The outer husk which has a slight bitter taste needs to be removed so it is necessary to soak bajra before using. Further, once they are soaked drain them well. Next, to make moong dal, bajra and green pea khichdi, transfer the soaked bajra and moong dal in a pressure cooker, add green peas, enough water and pressure cook until 5 whistles. Furthermore, for the tempering take ghee in a deep kadai or a non stick pan, add cumin seeds, asafoetida, onions and tomatoes. Next to enhance the taste of our nutritious khichdi add ginger garlic and green chilli paste. Add Indian spices like turmeric powder and red chilli powder and cook well. Mash well with back of the spoon or a potato masher, add the cooked bajra, whole moong and green peas, add water to adjust the consistency cook well and our khichdi is ready!! You can serve bajra whole moong and green pea khichdi with kadhi or you can relish it with curd. Usually bajra khichdi is served with ghee and jaggery. I make this diabetic friendly khichdi for my father in law who is a diabetic and side by side also for whole family as this low calorie khichdi is also and a good way to eat healthy. I had learnt about this bajra whole moong and green pea khichdi from my mother, she would make it when I was conceiving. Perfect to have for pregnancy first trimester food or as a pregnancy friendly khichdi. I personally love the taste of this healthy green pea bajra and whole moong khichdi as it’s a melt in your mouth and supremely delicious. Enjoy bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with detailed step by step recipe photos and video.
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tava to enjoy the perfect texture. Being cooked with minimal oil, these tikkis are light but still sumptuous enough to keep you going till the next meal.
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is the use of red pumpkin and low-fat milk to impart a creamy and thick mouth-feel, very close to authentic makhani fare, without using any butter or cream. The koftas are also steamed instead of deep-fried.
Spinach and chana dal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium. Try this dal with steamed brown rice or rotis. This is a good recipe for entertaining too!


Anaemia Causes, Symptoms, Tackling, Do's and Don't
 on 28 Jun 18 10:32 AM

I suffer from Anaemia and thanks for your detailed article explaining the causes. Following your iron rich recipes and taking in Halim on a daily basis. Feel more energetic through the day and my RBC count has increased. Big thanks.
Tarla Dalal
28 Jun 18 03:25 PM
   Hi Shefali, Thank you so much for your kind words.