A balanced diet rich in iron, folic acid and vitamin B12 can help prevent and treat anaemia.
Spinach is particularly rich in iron
What is anaemia?
Like the name suggests, Iron Deficiency Anaemia is caused due to a lack of iron, or the inability of the body to absorb iron. A deficiency of folate, vitamin B12, and some other nutrients can also cause anaemia.
Prevalence of anaemia in India:
According to a National Family Health Survey, India report, anaemia affects an estimated 50% of the Indian population. The same survey categorised anaemia into three types, depending on its severity:
1. Mild Anaemia (10.0–10.9 grams/decilitre for pregnant women and 10.0–11.9 g/dl for non-pregnant women.)
2. Moderate anaemia (7.0–9.9 g/dl)
3. Severe anaemia (less than 7.0 g/dl)
It was found that 52% of Indian women suffered from some form of anaemia, with 35% falling in the mild category, 15% in the moderate category and 2% in the severe set.
Health risks of anaemia:
Besides causing the person affected to feel extremely tired and reducing stamina, anaemia can have a particularly adverse effect on women and children.
- It is believed to be a major cause of maternal mortality and perinatal mortality
- It can increase the chances of a premature delivery
- It could cause the new born to be a low-birth-weight baby.
- If left unaddressed, severe or lingering anaemia can lead to secondary organ damage. This could include heart arrhythmia and congestive heart failure.
- Studies show that severe anaemia in infants can later lead to a poor performance in school, especially in written subjects, as well as behavioural and emotional problems.
Preventing anaemia:
There are three main deficiencies that cause anaemia – iron, vitamin B12 and folic acid. In order to prevent anaemia, one must consume a diet rich in all three.
Foods rich in iron: Green leafy vegetables, nuts, wholegrain breads and animal sources of iron like red meat, chicken, eggs and fish.
Foods rich in vitamin B12: Non-vegetarian food is a particularly good source of vitamin B12. Vegetarians could consider eating foods that have been artificially fortified with vitamin B12 or taking supplements prescribed by their physicians.
Foods rich in folic acid: Liver, egg yolk, wheat flour and wholegrain breads, oranges, bananas, dals, almonds and other nuts, soya products, spinach, cabbage and beetroot.
Along with eating well, it’s also wise to avoid drinking coffee or tea along with your meals as they impede absorption of iron.
Also read: Where are you getting your iron from?
Photographs by Andreas Andersson and Bart Hickman, via sxc.hu
