Anemia is a condition in which the number of red blood cells or the haemoglobin concentration within them is lower than normal. Hemoglobin is the part of red blood cells that gives blood its red color and enables the red blood cells to carry oxygenated blood throughout your body. Normal hemoglobin for men ranges from 13.5 to 17.5 g/dL and for women from 12.0 to 15.5 g/dL.
Iron deficiency anemia occurs when your body doesn’t have enough iron to produce hemoglobin.
Symptoms of iron-deficiency anemia are related to decreased oxygen delivery to the entire body and may include:
· Being pale or having yellow “sallow” skin
· Unexplained fatigue or lack of energy
· Shortness of breath or chest pain, especially with activity
· Unexplained generalized weakness
· Rapid heartbeat
· Headache, especially with activity
· Sore or smooth tongue
· Brittle nails or hair loss
Iron is a nutrient that comes from your diet. While your body can store iron, it can’t make iron. The only way to get iron is by consuming (eating) it. Foods rich in iron include:
· Red meat, pork, poultry and fish
· Shellfish: Clams, oysters, and mussels are particularly good sources of iron.
· Beans
· Dark green leafy vegetables, such as spinach
· Dried fruit, such as raisins, prunes, apricots, and dates.
· Eggs
· Nuts and seeds: Cashew nuts are a good source of iron.
To improve iron absorption, you can:
· Eat foods rich in vitamin C, such as citrus fruits, bell peppers, and tomatoes, along with iron-rich foods.
· Avoid drinking tea, coffee, or fizzy drinks one hour before and after meals.
· Don’t overcook fruits and vegetables, as heat destroys vitamin C.
Dr. Divya Sophia Vaz