How to remove iron deficiency in the body? Include these ‘superfoods’ in your diet

Best Foods To Increase Hemoglobin Naturally: The problem of low hemoglobin is quite common in India and its biggest reason is considered to be iron deficiency. Often people ignore symptoms like fatigue, mild breathlessness, dizziness or pale face, considering them as normal weakness. But these signs may indicate low hemoglobin in the body. According to the National Family Health Survey (NFHS-5), more than half of women of reproductive age in India are affected by anemia.

Hemoglobin is a protein found in red blood cells, which works to deliver oxygen to every part of the body. When its quantity decreases, the body parts do not get enough oxygen. This causes problems like fatigue, shortness of breath, headache, dizziness and difficulty in concentrating. Dietician Veena V told TOI that iron deficiency in the body can be corrected to a great extent through proper eating habits.

Why does iron deficiency occur?

Iron deficiency does not occur suddenly, but develops gradually. Irregular diet, eating more processed grains instead of whole grains, less consumption of green vegetables and lack of proper absorption of iron are the main reasons for this. Iron obtained from plants is not easily absorbed in the body, hence it is important to take care of the right combination of food.

Iron enhancing foods

Green leafy vegetables like spinach and amaranth are rich in iron, folate and fiber. Consuming them with foods containing Vitamin C like tomato or lemon improves iron absorption. Lentils and gram are also good sources of iron and protein. Cooking lentils with tomatoes or taking raw onion and lemon with gram can increase the absorption of iron.

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Jaggery and dates also help in providing iron to the body. Eating a little jaggery after meals or soaked dates in the morning can be beneficial, although diabetic patients should take it in limited quantities. Apart from this, pumpkin seeds and ragi are also rich in iron. These can be included in salad, curd or everyday food.

Importance of iron absorption

As important as it is to take iron, it is equally important to absorb it properly. Foods containing Vitamin C like lemon, orange, guava and tomato increase the absorption of iron. Drinking tea or coffee immediately after meals can reduce the absorption of iron, hence it is considered better to keep a gap of at least one hour.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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