Preventing Nutritional Anemia

Hello and welcome to today’s episode of Sangyan! Now that we understand the risks, let’s talk about how we can prevent anemia through a nutritious diet. Eating iron-rich foods and following a balanced diet are key steps in preventing anemia. Let’s look at important nutrients and their sources:

1. Iron-Rich Foods:
   • Heme iron (easily absorbed by the body): Found in red meat, liver, poultry, and fish
   • Non-heme iron (from plant sources, needs vitamin C for better absorption): Found in spinach, lentils, chickpeas, kidney beans, and fortified cereals
2. Vitamin C for Better Iron Absorption:
   • Citrus fruits like oranges, lemons, and amla
   • Tomatoes, bell peppers, and guava
   • Drinking lemon juice with meals can help absorb plant-based iron better
3. Folate and Vitamin B12 for Blood Formation:
   • Folate-rich foods: Dark green vegetables, peanuts, avocado, and bananas
   • Vitamin B12 sources: Dairy products, eggs, fish, and fortified cereals
4. Avoiding Iron Blockers:
   • Tea and coffee reduce iron absorption, so avoid drinking them at least half an hour before and after meals
   • Consuming calcium-rich foods like dairy products (milk, cheese, yogurt) or fortified plant-based alternatives alongside iron-rich foods such as leafy greens (spinach, kale), legumes (lentils, chickpeas), and red meat can reduce iron absorption. To maximize iron intake, consider spacing out calcium and iron-rich meals.

Getting rid of worms through deworming and going for regular health check-ups can help keep your hemoglobin levels normal and your body healthy. But did you know the government has also launched programs to combat anemia? Stay tuned for the final episode, where we’ll discuss India’s efforts to fight anemia.