Eating right just does not include major food categories like carbohydrates, proteins, fats and fibre. It also includes breakdown of the major categories to vitamins, minerals and more. Incomplete nutrition with respect to these essential nutrients may result in a deficient condition that may get aggravated if not keeping ourselves nourished. Anaemia is one such condition which occurs due to reduced count of red blood cells in our blood.
Common anaemia occurs due to reduced intake of iron or vitamin B 12. It is surveyed that the women are more susceptible to anaemia; especially during childhood, pregnancy, and elderly age. Noticeable paleness, thirst, or general weakness are the first symptoms of this deficiency. When we went behind figures, we were awed to find that about 1/3 rd of the world suffers with various stages of anaemia.
As it is evident, the common type of anaemia can be avoided by eating right. Simple diet of nutrient rich foods and keeping an eye constantly on the proportion we eat, will keep us away from anaemia. Let us have a look at the right foods to have, if you do not ever want to be diagnosed with Anaemia and to keep yourself healthy and kicking. People with borderline Anaemia can easily include these foods often to get themselves on the safer scale of haemoglobin towards health.
Great Foods To Avoid Anaemia
1. Iron Rich Meat
Red meat like pork, poultry, seafood like salmon and sardines are rich in iron and hence are great foods when you find the first symptoms of weakness or you are diagnosed with less haemoglobin in blood. These are also rich in vitamin B 12. You can have healthy recipes like Spicy Roasted Salmon Recipe, Baked Salmon Recipe Flavored With Herbs And Tartare Dip, Paprika Chicken Skewers Recipe, Kerala Style Chicken Tomato Roast Recipe, or Tallyanche Suke (Sardine Dry) Recipe and more can be included at least twice a week in our diet.
2. Iron Rich Vegetarian Food
Dark green leafy vegetables, beans, green peas, dried fruits like apricots, & raisins are also rich in iron. Including them in our everyday food will add much needed protein, minerals and other essential micro nutrients as well. Vegetarians can depend on recipes like Palak Paneer Recipe (Cottage Cheese In Spinach Gravy), Dhingri Matar Recipe (Mushrooms and Peas Spicy Curry), Dhingri Matar Recipe (Mushrooms and Peas Spicy Curry), Summer Salad with Goat Cream Cheese, Apricots and Raspberry Dressing, Light And Healthy Spinach Soup Recipe and more can be made often to fill in on iron.
3. Vitamin C for better Iron Absorption
Vitamin C is very important for the absorption of iron. Hence, include foods that are rich in vitamin C like broccoli, kiwi, melons, oranges, peppers, tomatoes and tangerines to help our body assimilate the maximum iron from the food we eat. Recipes like Kiwi Raw Mango Mint Masala Sherbet, Cantaloupe (Melon) Juice Recipe, Oranges With Cottage Cheese Recipe (Sunshine in a Bowl), Watermelon & Feta Skewers Recipe or Vegetarian Mexican Tacos With Baked Beans, Roasted Peppers and Salad can be included in everyday menu.
4. Vitamin B12 Rich Foods
Nutritional yeast, eggs, lamb, feta cheese, cottage cheese are great to derive a good amount of vitamin B12 which also helps keep the anaemia due to B12 deficiency away from us, whose abundance results in a more energetic you! Have foods that include these ingredients like - Kerala Style Egg Roast Curry Recipe, Mutton Matar Keema Recipe (Minced Mutton With Green Peas), Mutter Paneer Recipe (Paneer in Peas Gravy), Awadhi Style Nargisi Kofta Recipe (Boiled Egg Wrapped With Spiced Potato Recipe) and more recipes and bake, saute and pressure cook lamb and egg instead of frying them which increases the fat load will be great to include in our daily menu plan.