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 Anaemia Causes, Symptoms, Tackling, Do's and Don't

  Last Updated : Jul 31,2020






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Anaemia Causes, Symptoms, Tackling, Do's and Don’t

Iron Deficiency Anaemia

Iron Deficiency Anaemia (also called IDA) is a condition where a person has inadequate amounts of iron to meet body demands. It is a condition where there is a decrease in the amount of red cells in the blood caused by having too little iron.

3 Causes of Iron Deficiency Anaemia

1. Not eating enough iron rich foods, for example those on restrictive diets.
2. Increased demand for iron, for example to replace blood loss ( e.g. during menstruation) or in times of growth (such as childhood, adolescence) or increased physical activity (athletes).
3. Poor absorption of iron by the body in elderly people, due to ulcers/ haemorrhoids or use of certain medicines.
If iron is lacking in the diet, iron reserves of the body are used. Once this supply is depleted the formation of haemoglobin is affected. This means the red blood cells cannot carry oxygen needed by the cells. When this happens, iron deficiency occurs and anaemia results.

9 Symptoms of Iron Deficiency Anaemia

Anaemia is a silent attacker. Often we are not aware that we are suffering from anaemia. Test for Anaemia if:
1. You have pale skin and dull eyes.
2. Your tongue appears redder than usual.
3. Your constantly tired and lethargic.
4. Even minor activities results in breathlessness and a racing heart beat.
5. You find it difficult to concentrate , resulting in poor academic performance.
6. Your prone to irritability and moodiness.
7. You have strange food cravings.
8. You experience loss of appetite.
9. Some people with IDA always feel cold. They feel cold because iron plays a role in regulating the body's temperature.
 

Tackling Anaemia

It's all in the diet. Getting the right amount of iron and other nutrients from food is very important. As we grow older we need more iron and nutrients, but tend to pay less and less attention to what we are eating. A little care can help keep anaemia at bay.

Iron is found in two different forms of foods. They are called "Haeme" and "Non Haeme" iron. Animal foods like meat, fish, poultry, eggs etc contain iron in its haeme from while non haeme form of iron is found in all plant foods.

Spicy Chawli Leaves and Spinach Stuffed Parathas

Spicy Chawli Leaves and Spinach Stuffed Parathas

Haeme is more easily absorbed than non-haeme iron and hence, animal foods are considered to be a comparatively better source of iron. But vegetarians needs not despair as there are plenty of iron rich plant sources such as Garden cress seeds, cauliflower greens, cow peas, Poha, parsley, Dill leaves etc.

9 Do's and Don't of Anaemia

1. Include Greens Daily for Sure - Green leafy vegetables are the one of the iron rich plant source in ones diet. The simplest way is to make a subzi using a new green veggie daily.

Cauliflower Greens, Methi and Palak Healthy Subzi

Cauliflower Greens, Methi and Palak Healthy Subzi

While most of you are aware that spinach and fenugreek are good sources of iron, other greens like cauliflower greens, dill leaves and chawli leaves are also a very good source of iron. Include these greens in the form of Cauliflower Greens, Methi and Palak Subzi and Chawli Leaves Paratha

Chawli Leaves Parota, Healthy Bengali Recipe

Chawli Leaves Parota, Healthy Bengali Recipe

2. Power of garden cress seeds (hails/aliv) - Garden cress seeds being the richest source of non-haeme iron tackles anaemia by improving the haemoglobin levels. It is advisable to have 1 tablespoon of garden cress seeds soaked in 1 cup of lemon/ lime water (Vitamin C rich foods) for half an hour daily to improve iron absorption, refer Halim recipe

Halim Drink Recipe, Best Source Of Iron

Halim Drink Recipe, Best Source Of Iron

3. Add on Vitamin C - Good news for vegetarians. Vitamin C enhances the absorption of non-haeme iron from vegetables, fruits and fortified cereals. A glass of fresh orange juice with breakfast can more than double the amount of iron the body absorbs. Remember that Vitamin C and iron work only when eaten together.

Make a habit to squeeze fresh lemon juice on dals and subzis or make them a part of salad as we have done in the recipe of Matki Salad.

Matki Salad, Healthy Moath Bean Salad

Matki Salad, Healthy Moath Bean Salad

4. Cook in Iron Pots - In the old days the iron that leached into the foods from iron cooking pots and pans was the best unintentional fortification. Although an iron pot can only add non-haeme iron, it can make a big difference to your diet. So try to use iron pots and pans whenever practical, especially when making a dal or subzi. Try Suva Moong Dal Subzi.

Suva Moong Dal Subzi

Suva Moong Dal Subzi

5. Try to avoid refined and processed foods - Go easy on maida, pasta, noodles, polished rice, ready to eat foods, etc. Since processing results in loss of iron, try to replace sugar with jaggery, which is one of the good sources iron.

Plain flour and Sugar

Plain flour and Sugar



6. Beware the calcium effect - Don't combine iron rich meal with too many cheese sauces and milkshakes. Milk and cheese can infact slightly inhibit iron absorption, primarily because of the high calcium and phosphate content.

Beware the Calcium Effect

Beware the Calcium Effect

7. Don't go overboard with the fibre - Too much fibre hinders the absorption of iron. Some types of fibre like bran bind to nan-haeme iron and move through the digestive system quickly, giving the iron little chance to be absorbed.

/Dont go Overboard with Fiber.

Dont go Overboard with Fiber.

8. Don't drink tea or coffee with your meals - The tannins in these beverages bind with iron, making less of it available to your body. A cup of tea with breakfast can block three-fourths of the iron that you would have otherwise absorbed.

Tea and coffee.

Tea and coffee

9. Include iron rich oil seeds in your diet - Sesame seeds, also called as til, is one of the very good sources of iron. Make Nachni Sesame Khakhra and carry it to work to avoid binge eating and instead make up for your iron stores.

Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )

Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )

10. Stock up on healthy grains and flours - Grains and flours like those of bajra, whole wheat flour, jowar flour, buckwheat etc. are rich in iron. So stock up your grains wisely. 

Buckwheat DosaBuckwheat Dosa

You can make a variety f delicacies with these flours... Buckwheat Dosa and Bajra Moong Dal Khichdi are some delicaices you should not miss out on trying. 

Bajra Khichdi with Green Moong Dal

Bajra Khichdi with Green Moong Dal

11. Include sprouts as much as possible- The process of sprouting increases the nutritent content by manifold, including the iron levels. Learn to sprout a variety of pulses like moong, matki, chana etc. Further use them more creatively in you kitchen. Some ideas are Sprouted Kabuli Chana and Palak and Sprouted Matki Poha.

Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe

Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe

12. Take supplements if required - Pregnant women need iron supplements since its extremely difficult to meet the increased demand for iron only through meals. However take any supplements as per your doctor's advise only.

Nachni Dosa

Nachni Dosa



More information on Iron.
Sources of Iron Rich Food
Iron Rich recipes
Iron Rich Breakfast recipes
Daily Iron Requirements

We would love to hear from you if you liked the article. Please post your comments. Thanks!

 

anaemia causes symptoms tackling dos and dont

1.  
 by Tarla Dalal
sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images. Sprouts dhokla is a dhokla but not a main stream one, as it is made with moong sprouts which make it even healthier! It is a soft and fluffy steamed snack from the Gujarati repertoire. This sprouts dhokla with spinach all-time favourite is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry! sprouted moong dhokla is mainly made from sprouted moong, spinach and Indian spices with a little bit of besan. Once a Gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing as in our sprouted moong dhokla. There are numerous dhokla recipes made with different ingredients. Some dhokla batters need grinding and fermentation while some are quick and need to fermentation and grinding. You can steam then and even microwave. This is sprouts dhokla recipe can be made instantly if you have moong sprouts in hand! It is one of the easiest dhokla recipe. Spinach used in the recipe gives sprouts dhokla a nice green colour and makes it look appetizing. If you are weight watching or long to eat something healthy, this healthy sprouts dhokla is for you. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone. I give sprouts dhokla to my kids in their tiffin, it is a great way to add sprouts to their meal and also as it is protein rich and super healthy. You can also make this if guests are coming over and you are looking for something simple and healthy. Learn to make sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with detailed step by step recipe photos and video below.
aliv paratha recipe | halim vegetable paratha | healthy garden cress paneer paratha | with 45 amazing images. aliv paratha recipe | halim vegetable paratha | healthy garden cress paneer paratha is a nourishing one dish meal. Learn how to make halim vegetable paratha. To make aliv paratha, combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Keep aside. For the stuffing, heat the oil in a broad non-stick pan, add the mixed vegetables and sauté on a high flame for 2 minutes. Add the coriander, paneer, chilli powder and salt and mix well. Cool slightly and divide the stuffing into 10 equal portions. Keep aside. Then to make halim vegetable paratha, divide the dough into 10 equal portions. Roll a portion of the dough into a 125 mm. (5”) diameter thin circle using wheat flour for rolling. Put ¼ cup of the stuffing on one half of the roti and fold to make a semi-circle. Seal the edges so the stuffing does not spill out. Heat a non-stick tava (griddle) and cook the paratha, using ¼ tsp oil, till it turns golden brown in colour from both the sides. Repeat steps 2 to 5 to make 9 more parathas. Serve immediately. Aliv or garden cress seed is a real treasure-trove of nutrients, and a must have in every kitchen. This little-known Indian food is one of the best vegetarian sources of iron, fibre and calcium and is worth including in the diet, whether as a powder or in seed form. This delicious halim vegetable paratha is a great way to start off. With a scrumptious stuffing of paneer and coloured capsicum, it is nothing short of a mouth-watering treat. Weight-watchers, heart patients and diabetics can benefit from the fibre from these healthy garden cress paneer parathas. They can also gain in appreciable quantities of vitamin C from coloured capsicum and build immunity and maintain skin health too. Tips for aliv paratha. 1. Serve aliv paratha with curds for a calcium rich meal. See how to make dahi. 2. Serve healthy garden cress paneer paratha with lahsun ki chutney or healthy green chutney for an iron rich meal. 3. You can also serve halim paratha with mango pickle. 4. Always use a spatula and press down while cooking the paratha. This must be done all over the aliv paratha as we want all sides cooked evenly. Enjoy aliv paratha recipe | halim vegetable paratha | healthy garden cress paneer paratha | with step by step photos.
bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with 20 amazing images. Watching weight or on a diet or want to eat something supremely nutritious or healthy? We have got a perfect one pot meal recipe for you that is bajra whole monng and green pea khichdi. Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble healthy green pea bajra and whole moong khichdi. The procedure for making bajra whole moong and green pea khichdi is very simple, all you need to do is soak moong dal and bajra for 5 hours. Bajra is a little difficult to digest and you can’t add the whole bajra directly in the khichdi as it takes longer time to cook. The outer husk which has a slight bitter taste needs to be removed so it is necessary to soak bajra before using. Further, once they are soaked drain them well. Next, to make moong dal, bajra and green pea khichdi, transfer the soaked bajra and moong dal in a pressure cooker, add green peas, enough water and pressure cook until 5 whistles. Furthermore, for the tempering take ghee in a deep kadai or a non stick pan, add cumin seeds, asafoetida, onions and tomatoes. Next to enhance the taste of our nutritious khichdi add ginger garlic and green chilli paste. Add Indian spices like turmeric powder and red chilli powder and cook well. Mash well with back of the spoon or a potato masher, add the cooked bajra, whole moong and green peas, add water to adjust the consistency cook well and our khichdi is ready!! You can serve bajra whole moong and green pea khichdi with kadhi or you can relish it with curd. Usually bajra khichdi is served with ghee and jaggery. I make this diabetic friendly khichdi for my father in law who is a diabetic and side by side also for whole family as this low calorie khichdi is also and a good way to eat healthy. I had learnt about this bajra whole moong and green pea khichdi from my mother, she would make it when I was conceiving. Perfect to have for pregnancy first trimester food or as a pregnancy friendly khichdi. I personally love the taste of this healthy green pea bajra and whole moong khichdi as it’s a melt in your mouth and supremely delicious. Enjoy bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with detailed step by step recipe photos and video.
4.  
 by Tarla Dalal
chana dal and cabbage tikki recipe | healthy cabbage chana dal cutlet | non fried tikki Indian snack | chana dal cabbage tikki for weight and diabetes | with 20 amazing images. To make chana dal and cabbage tikki, combine the chana dal, green chillies and 2 tbsp of water in a mixer and blend in a mixer to a coarse paste. Transfer the paste into a bowl, add all the remaining ingredients and mix well. Divide the mixture into 6 equal portions and keep aside. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil. Shape a portion of the mixture into a 63 mm (2½ “) flat round tikki and immediately cook it on the tava (griddle) on a slow flame, using 1/4 tsp oil, till it turns golden brown in colour from both the sides. Repeat step 5 to make 5 more tikkis. Serve immediately with green chutney. Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant non fried tikki Indian snack! The crispness of these tikkis brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tava to enjoy the perfect texture. Being cooked with minimal oil, these chana dal cabbage tikki are good for weight and diabetes. The high fibre in them is enough to keep you going till the next meal. Two tikkis is the suggested serving size. Chana dal being a good source of protein and phosphorus, it helps in bone strengthening also. Senior citizens can include these tikkis in their diet, they are easy to chew and full of wealthy nutrients. With many other nutrients like B vitamins, vitamin C, iron, magnesium and zinc, these healthy cabbage chana dal cutlet are a wise choice for mums-to-be also. Tips for chana dal and cabbage tikki. 1. Adjust the quantity of besan if needed. The tikkis should bind well. If they don’t bind, add 1 more tablespoon. 2. Assemble the mixture just before cooking the tikkis, else the salt might release water and make rolling and cooking the tikkis difficult. 3. Also shape them one by one and directly cook them on a tava (griddle) and also do not shape the tikkis in advance. Enjoy chana dal and cabbage tikki recipe | healthy cabbage chana dal cutlet | non fried tikki Indian snack | chana dal cabbage tikki for weight and diabetes | with step by step photos.
hariyali dal recipe | hariyali dal tadka | low calorie hariyali dal | daal hariyali | spinach chana dal | hariyali dal is a simple everyday fare for one and all. Learn how to make daal hariyali. Spinach and chana dal complement each other perfectly in this aromatic hariyali dal tadka which is an excellent source of protein, iron, folic acid and vitamin A. The chana dal is high on potassium count and thus beneficial for hypertension. On the other hand, its low glycemic index makes it suitable for diabetics as well. This low calorie hariyali dal is also suitable suitable for a healthy lifestyle and weight-watchers. The loads of spinach in spinach chana dal abounds in iron and folic acid, which helps to keep anaemia at bay. Iron is a key nutrient needed to ensure a proper supply of oxygen in our body and to keep us energetic throughout the day. To make hariyali dal, cook the chana dal in pressure cooker for 4 whistles and keep aside. Heat the oil in a deep non-stick pan, add the cumin seeds, asafetida and dried fenugreek leaves and sauté on a medium flame for a few seconds. When the seeds crackle, add the green chillies, onions, ginger paste, garlic paste and sauté on a medium flame for 1 to 2 minutes. Add the garam masala, coriander powder and salt, mix well and cook on a medium flame for 1 minute. Add the spinach purée, milk and ½ cup of water, mix well and cook on a medium flame for 2 to 3 minutes. Add the cooked dal, mix well and cook on a medium flame for 5 minutes. Serve hariyali dal hot. Daal hariyali is a good recipe for entertaining too! It suits senior citizens too, as it is easy to chew and enjoy with rotis. Tips for hariyali dal. 1. Clean and wash the spinach and chana dal very well to remove all the dirt. 2. While making spinach puree, only blanch it. Excess cooking will lead to loss of bright green colour. 3. Chana dal can also be replaced with toovar dal. Enjoy hariyali dal recipe | hariyali dal tadka | low calorie hariyali dal | daal hariyali | spinach chana dal.
bajra jhalmuri | healthy Bengali Jhalmuri | jhalmuri with bajra snack | with 17 amazing images. Bajra jhalmuri is a healthy twist to the traditional Bengali snack. Healthy Bengali jhalmuri is a low calorie, high fiber delicacy which surely will not to fail to please your palate. Learn how to make jhalmuri with bajra snack. To make bajra jhalmuri, you need to soak the bajra in enough water and then drain it. Add more water pressure cook for 7 whistles. Then make a masala paste using garam masala, chilli powder, cumin seeds powder, very little oil and salt. Add this paste to the cooked bajra along with all the vegetables and toss well. Jhalmuri is made with puffed rice which is high in glycemic index. Here we have presented a nourishing option using whole bajra in the form of bajra jhalmuri. Of course this involves more planning as it calls for soaking bajra for 8 hours. But it’s worth the benefits it reaps. Being high in protein (by way of whole bajra) and fiber (by way of assorted veggies), this healthy Bengali jhalmuri will keep you full for long hours and boost metabolism – both of which are an added advantage for achieving your weight loss targets. Do not omit the lemon juice in this jhalmuri with bajra snack, as the Vitamin C from lemon juice is a potent antioxidant which build our immune system to fight many diseases. Since bajra jhalmuri it is a Bengali snack, we have made use of mustard oil. As a more healthier option you can substitute it with olive oil. Enjoy bajra jhalmuri | healthy Bengali Jhalmuri | jhalmuri with bajra snack | with step by step photos.
 
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Greens and carrots, interestingly flavoured with ginger, green chillies and other common but effective taste-givers, form the stuffing for these sumptuous whole wheat parathas. The combination of spinach and chawli greens gives the parathas a unique, very appetizing taste that you are sure to enjoy. Since the Spicy Chawli Leaves and Spinach Stuffed Paratha has a rich and spicy taste by itself, you can just serve it with a cup of curds. This is a fabulous way to use chawli leaves, and you will be happy to see your whole family relishing it! Try other parathas like the Papad Stuffed Parathas or Paneer Stuffed Green Pea Parathas .
8.  
 by Tarla Dalal
ragi dosa recipe | nachni dosa | finger millet dosa | healthy ragi dosa | with 28 amazing images. Ragi dosa also known as nachni dosa or finger millet dosa is consumed as breakfast in South-Indian states and now also all over India because of the health benefits of finger millet! Ragi is a super millet which is commonly eaten in South Indian states, generally milled to flour and used to make many dishes, one of which is nachni dosa! The batter to make this nutritious and tasty Nachni Dosa is easier to make than regular dosas because we have used nachni flour. So, you just need to grind the urad dal. I make ragi dosa for breakfast, breakfast or when in mood to have a light healthy meal. Allow the batter to ferment well, so you get really crisp ragi dosas. As a variation, you can even add grated carrots or finely chopped onions and green chillies to the batter before making the dosas! All you need is 5 ingredients to prepare the ragi dosa. Methi seeds help with fermenting and gives aroma to the batter! See why we think this is called healthy ragi dosa? Nachni or ragi flour is a good source of calcium. Urad dal, paired with it in this dosa, is a good source of protein. Both these key nutrients together help in building strong bones, which are the pillars of our body. 3.2 g of protein and 77.3 mg (13%) of calcium is what this each Nachni Dosa offers. As we age our body’s capacity to absorb calcium decreases. So this Nachni Dosa is a great way to make up for your day’s calcium requirement by having a calcium rich breakfast. All you need to remember is to not use too much oil for cooking them, as excess fat hinders calcium absorption. Here are some tips for perfect nachni dosa recipe. 1. If you have made batter in large quantity then always take required amount of batter in a separate bowl and adjust the consistency of batter. 2. If using leftover batter from the fridge then bring it to room temperature and then make dosa. 3. Further, If it gets too hot then sprinkle some water to bring down the temperature of the tava. By doing so the ragi dosa will not stick to the pan. The ideal temperature of tava is very important to make the perfectly dosa. 4. Lastly, If using cast iron tawa, please pre-season it well ahead of time. Serve ragi dosa it with healthy coconut chutney and Sambar for a real healthy treat. Enjoy ragi dosa recipe | nachni dosa | finger millet dosa | healthy ragi dosa | with detailed step by step recipe photos and video below.
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Reviews

Anaemia Causes, Symptoms, Tackling, Do's and Don't
5
 on 08 Oct 20 05:06 PM


Dear Tarlaji, thank you so much for all your recipe. You explained it in very detail. I made chanadal tiki and it awesome!!!!. Tarla madam I really miss you. Thank you .
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Tarla Dalal    Thanks for the feedback !!! keep reviewing recipes and articles you loved.
Reply
09 Oct 20 09:21 AM
Anaemia Causes, Symptoms, Tackling, Do's and Don't
5
 on 28 Jun 18 10:32 AM


I suffer from Anaemia and thanks for your detailed article explaining the causes. Following your iron rich recipes and taking in Halim on a daily basis. Feel more energetic through the day and my RBC count has increased. Big thanks.
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Tarla Dalal    Hi Shefali, Thank you so much for your kind words.
Reply
28 Jun 18 03:25 PM