Anemia is a condition where the red blood cell count or hemoglobin levels in the blood are below normal, leading to a reduced ability to transport oxygen to tissues and organs. Women of childbearing age and children are particularly susceptible to this condition.

Symptoms include fatigue, pallor, dizziness, shortness of breath, and reduced concentration. If left untreated, individuals may experience increased stress, adverse effects on heart health, and children may face delayed cognitive development. A scientific diet can enhance health and prevent anemia.

Eat foods that support red blood cell production

Essential nutrients like iron, folate, and vitamin B12 are crucial for the production of red blood cells. Heme iron, found in animal products such as red meat, liver, and fish, is absorbed more efficiently by the body compared to non-heme iron present in plant-based foods. Sources of non-heme iron include lentils, tofu, dark leafy greens, and fortified cereals. Additionally, individuals should supplement with vitamin C to maximize absorption, as vitamin C converts iron into a more readily absorbable form in the digestive tract.

Folate, found in dark leafy greens, and vitamin B12, present in eggs, milk, and meat, are necessary for DNA synthesis during red blood cell development, thereby preventing anemia.

Limit foods that hinder iron absorption

Certain foods can impede iron absorption and reduce hemoglobin synthesis. Specifically, polyphenols in tea and coffee bind with iron, forming insoluble complexes in the intestines. Calcium in milk inhibits the absorption of both heme and non-heme iron. Phytates in whole grains and legumes bind with non-heme iron, reducing its bioavailability, unless these foods are soaked, sprouted, or fermented. The degree of absorption inhibition varies depending on factors such as stomach acid, medical conditions, overall diet, and consumption timing.

It is advisable to consume tea two hours after an iron-rich meal, as the tannins in tea bind with iron, obstructing the body's absorption of this nutrient.

Limit alcohol

Heavy alcohol consumption can lead to anemia by impairing the production of healthy blood cells and causing the premature destruction of red blood cells. Beyond nutrition, lifestyle factors also play a significant role. Moderate physical activity stimulates red blood cell formation. Adequate hydration, quality sleep, and effective stress management can improve metabolism, support overall health, and aid in hemoglobin regeneration.

Le Nguyen (According to Times of India)