Feeling tired, dizzy and weak? You might just be anaemic
Anaemia can be managed with the right foods and a little care in your diet
In South Asian countries like Bangladesh, anaemia is a very common disease and can be of different types.
For example, iron deficiency anaemia, pernicious anaemia, protein deficiency anaemia, etc. Among all the categories of anaemia, iron deficiency is the most popular one, which is mostly seen in females.
Anaemia can affect anyone, especially infants, adolescent girls, and pregnant women. Iron is essential for oxygen transport and red blood cell production. A lack of iron can cause weakness, dizziness, and fatigue.
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Anaemic individuals should include iron-rich foods like red meat, dry fish, egg yolk, leafy greens, and colourful vegetables, beetroot, varieties of spinach (laal shaak, palong shaak, kochu shaak), mixed lentils, seeds of different vegetables, coriander, etc.
Vitamin C-rich foods like lemon and amla help with iron absorption, while dates and raisins are good snack options. Avoid caffeine, calcium-rich foods, and high-fibre foods with iron-rich meals as they can interfere with absorption. Include iron-rich foods in all meals and snacks for better health.
Dates, nuts, raisins, and iron-packed salads are great snack options. For a balanced diet, it's essential to maintain a proper intake of iron throughout the day.
"A balanced diet with iron-rich foods in every meal and snack is essential for building and maintaining healthy haemoglobin levels," explained Chief Dietitian Shaila Sabrin from Asgar Ali Hospital.
She particularly recommends halim, a dish that contains both plant- and animal-based sources of iron. It's filling, nutritious, and tasty enough for children to enjoy, making it a great option as either a major meal or a snack.
Dr Sabrin also emphasises that diet charts should be tailored to individual needs based on age and physical condition. For instance, pregnant women are more prone to iron deficiency, and their meals should reflect that with a higher intake of iron-rich foods.
An often-overlooked cause of anaemia is worm infestation, which can prevent iron absorption. While periodic deworming is common in many countries, it's not widely practised in Bangladesh.
"Medical guidance is a must," says Dr Sabrin, as the dosage varies for children and adults. To prevent worms, she advises maintaining good hygiene, washing fruits with vinegar and trimming nails regularly.
To help boost your iron levels, try adding these easy, iron-rich recipes to your meals:
