What Is Anaemia? Symptoms and Prevention, Diet Tips and Foods to Prevent Anaemia

When there are not enough healthy 'red blood cells' to transport oxygen to the different tissues and cells in our body, then you are considered anaemic or having anaemia. Anaemia can also be caused by bleeding which leads to the loss of RBCs quicker than they can be restored, or the body destroys RBCs. Protein deficiency, iron, folic acid, and vitamin B12 in food is the most common cause for anaemia.

Symptoms of Anaemia

Anaemia symptoms may be so mild that you do not even realise them. At a certain stage, signs sometimes worsen as the RBCs decline. Symptoms can include, dependent on the cause of the anaemia, which comprises:

• Faintness, light-headedness, or feeling like to pass out
• Unusual fast heartbeat
• Headache
• Pain, including in your chest, bones, joints, and belly,
• Problems with growth, for teens and children
• Shortness of breath
• Yellow/pale skin
• Cold feet and hands
• Fatigue/weakness

Prevention: Foods and Diet Tips to Prevent Anaemia

Many forms of anaemia are short-term and moderate. However, when left unchecked for a long time, the disorder may become debilitating. The good news is that, by having adequate iron, anaemia will also be prevented and quickly corrected.

Nutritional Requirement for Preventing Anaemia

The causative factor indicates the anaemia type that an individual has. In population-based studies, the most prevalent anaemia seen is iron deficiency anaemia. Anaemia of iron and vitamin deficiencies can be avoided by a balanced diet.

• Iron: For haemoglobin synthesis, iron is necessary. The main reason for iron deficiency anaemia is the absence of iron in the human body. Iron-rich foods are green leafy vegetables, legumes, dry fruits, fish, poultry products, and chicken.
• Folate: Folic acid is an important hemopoietin vitamin in the body for the proliferation and development of red cells. Deficient folic acid can cause anaemia. Folic acid deficiency can also be caused by alcohol and celiac diseases. Folic acid-rich foods are green leafy vegetable, pulses, and soybean
• Vitamin B12: It is a vital vitamin for our body's production of RBCs. Since there are no vegetarian sources of Vitamin B12, vegetarians are especially at risk for B12 deficiency. Vitamin B12-rich foods are meat, fortified cereal, soy, and dairy products
• Vitamin C: Not only is vitamin C critical for preserving your immunity, but it is also necessary for iron absorption. Vitamin C-deficiency can result in poor absorption of iron. Vitamin-rich foods are gooseberries, citrus fruits, green leafy vegetables, bell peppers, and drumstick leaves

Diet Tips for Preventing Anaemia

• Keep every meal balanced by selecting from proteins, grains, milk, vegetables, and dairy products - one portion each.
• Include millet such as bajra and ragi in one meal a day.
• Proteins are essential for haemoglobin production, both from plants and animals. Your daily meals should contain meats, eggs, and legumes.
• Your diet must include proteins such as curd/yoghurt, milk, and paneer Yoghurt increases the health of the gut, enabling improved absorption of nutrients.
• Have 2 fruits every day for the adequacy of iron and vitamin C. Include vitamin C-rich vegetables such as green chillies, tomatoes, and capsicum in each meal.
• Always squeeze lemon on meat and legumes to enhance iron absorption. Green chutney is a simple way to eat leafy green vegetables. Chutney made with dates is very rich in iron.

Bottom Line

People with anaemia have RBCs that are lower than normal in their blood. Fatigue, headaches, nausea, pale skin, shortness of breath, among others, are symptoms of anaemia. If not treated, it may also result in long-term health concerns. To prevent low blood iron levels, you should consume a diet high in iron-rich, folate-rich, Vitamin B12, and vitamin C.

Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.