HealthInclude these foods in your diet to prevent iron deficiency and anaemia...

Include these foods in your diet to prevent iron deficiency and anaemia 2023

- Advertisement -

Iron deficiency anemia is a common type of anemia that occurs when the body does not have enough iron. Iron is an important nutrient that helps your body produce red blood cells, which carry oxygen to the body’s tissues. Without enough iron, your body can’t produce enough healthy red blood cells, which can lead to anemia.

- Advertisement -

Including certain foods in your diet can help increase your iron intake and improve your iron deficiency anemia. Some good sources of iron include:

  1. Red meat, poultry, and fish: These are some of the best sources of iron.
  2. Beans, lentils, and tofu: These plant-based sources of iron are also good options.
  3. Dark, leafy green vegetables: Spinach, broccoli, and kale are all good sources of iron.
  4. Fortified cereals: Some cereals are fortified with iron and other nutrients, making them a convenient source of iron.

It’s important to note that while including these foods in your diet can help improve your iron deficiency anemia, it may not be enough to fully resolve the condition on its own. It’s important to talk to a healthcare professional about the best treatment for your specific case of iron deficiency anemia. They may recommend taking iron supplements or making other dietary changes in addition to increasing your intake of iron-rich foods.

Beetroot and Carrot

Beetroot and carrots are good sources of iron and can be included in the diet to help improve iron deficiency anemia. Beetroot is a good source of non-heme iron, which is a type of plant-based iron that is not as easily absorbed by the body as heme iron, which is found in animal sources. Carrots are also a good source of non-heme iron, as well as other nutrients such as vitamin A, potassium, and fiber.

To increase your intake of iron from beetroot and carrots, you can try incorporating them into your meals in a variety of ways. Some ideas include:

  • Adding sliced beetroot to salads or sandwiches
  • Roasting or grilling beetroot and serving as a side dish
  • Blending beetroot into smoothies
  • Slicing carrots and adding them to stir-fries or roasted vegetables
  • Grating carrots and adding them to salads or sandwiches
  • Juicing carrots and beetroot together for a nutrient-rich beverage.

Black Sesame

Black sesame seeds are a good source of iron and can be included in the diet to help improve iron deficiency anemia. One tablespoon of black sesame seeds contains about 1.5 milligrams of iron, which is about 17% of the recommended daily intake for adult men and 8% for adult women. Black sesame seeds are also a good source of other nutrients, including fiber, calcium, and magnesium.

To increase your intake of iron from black sesame seeds, you can try incorporating them into your meals in a variety of ways. Some ideas include:

  • Sprinkling black sesame seeds over salads or steamed vegetables
  • Mixing black sesame seeds into oatmeal or yogurt
  • Adding black sesame seeds to smoothies or protein shakes
  • Using black sesame seeds as a topping for roasted vegetables or baked goods
  • Making black sesame seed butter by grinding the seeds in a food processor and spreading it on toast or using it as a dip for fruit.

It’s important to remember that while black sesame seeds can help improve iron deficiency anemia, they may not be enough on their own to fully resolve the condition. It’s important to talk to a healthcare professional about the best treatment for your specific case of iron deficiency anemia. They may recommend taking iron supplements or making other dietary changes in addition to increasing your intake of iron-rich foods.

Duba grass 

Dates, figs, and raisins are all good sources of iron and can be included in the diet to help improve iron deficiency anemia. These dried fruits are also a good source of other nutrients, including fiber, potassium, and antioxidants.

To increase your intake of iron from dates, figs, and raisins, you can try incorporating them into your meals in a variety of ways. Some ideas include:

  • Adding chopped dates or figs to oatmeal or yogurt
  • Mixing raisins into salads or steamed vegetables
  • Using dates or figs as a sweetener in smoothies or baked goods
  • Snacking on a small handful of raisins as a quick, portable source of iron
  • Using dates or figs as a natural sweetener in savory dishes such as stews or sauces.

It’s important to remember that while these dried fruits can help improve iron deficiency anemia, they may not be enough on their own to fully resolve the condition.

It’s important to talk to a healthcare professional about the best treatment for your specific case of iron deficiency anemia. They may recommend taking iron supplements or making other dietary changes in addition to increasing your intake of iron-rich foods.

Moringa leaves 

Moringa leaves, also known as drumstick leaves or horseradish tree leaves, are a good source of iron and can be included in the diet to help improve iron deficiency anemia. Moringa leaves are also a good source of other nutrients, including vitamin C, calcium, and protein.

To increase your intake of iron from moringa leaves, you can try incorporating them into your meals in a variety of ways. Some ideas include:

  • Adding chopped moringa leaves to salads or sandwiches
  • Stir-frying moringa leaves with other vegetables
  • Blending moringa leaves into smoothies or protein shakes
  • Using moringa leaves as a garnish for soups or stews
  • Drying and grinding moringa leaves into a powder and adding it to dips or sauces.

It’s important to remember that while moringa leaves can help improve iron deficiency anemia, they may not be enough on their own to fully resolve the condition.

It’s important to talk to a healthcare professional about the best treatment for your specific case of iron deficiency anemia. They may recommend taking iron supplements or making other dietary changes in addition to increasing your intake of iron-rich foods.