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Beat anaemia with a healthy diet

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Worldwide, anaemia is a serious public health problem, with pregnant women, babies and children most affected. In fact, it’s one the most common nutritional deficiencies in the world. And, yet it’s something that can be effectively managed with a healthy diet and good care from a doctor.

If you feel tired and weak, it’s worth brushing up on your anaemia knowledge, and taking steps to prevent and treat the condition. Left unchecked, it could lead to serious heart problems, pregnancy complications, and growth issues. Plus, it may have an impact on your productivity levels. In children, it could also mean poor concentration, and lower scores and grades.

Anaemia and food
Iron deficiency is the most common cause of anaemia; and the most common cause of iron deficiency is chronic blood loss. This is usually from excessive menstruation; or bleeding into or from the gut as a result of a peptic ulcer, gastritis, haemorrhoids; or, in children, worm infestation.

An increased demand for iron, for instance during pregnancy – to support the growth of the foetus – or in children undergoing rapid growth spurts, can also cause iron-deficiency anaemia.

Too little iron in the red blood cells means that less oxygen is carried to the muscles, brain and other organs. The symptoms of chronic iron deficiency anaemia include:

  • Tiredness.
  • Weakness.
  • Shortness of breath.
  • A fast heartbeat.

Get healthy 
The next step in overcoming anaemia is to adopt a healthy lifestyle. This involves:

  • Identifying the underlying cause of iron-deficiency anaemia and, if possible, treating it. For instance, use the Pill or other medication to curb heavy menstruation.
  • Treating the iron deficiency with iron-rich foods and using iron supplements or injections.
  • Following a well-balanced diet. 

Help at hand 
One of the most important steps in combating anaemia is to eat more iron-rich foods. The very best sources of iron that’s easily absorbed by the human body are:

  • Meat (especially organ meats like liver and kidneys).
  • Fish.
  • Eggs (especially the yolk).
  • Cheese.
  • Commercial breakfast cereals. These are fortified with easily absorbable iron.

Vitamin C improves iron absorption. Sip fresh orange juice with your breakfast, which could contain egg, breakfast cereal, or a bit of fried liver.

Take a folic acid supplement to assist in preventing anaemia. Folic acid is also found in green leafy vegetables.

Iron supplementation may help. Iron sulphate tablets like ferrous sulphate, taken in a dose of 300mg three times a day, are recommended. The tablets should be taken between meals, as iron is absorbed better on an empty stomach. However, this form of iron has side-effects like bloating, fullness and sometimes stomach pain. Taking the tablets with meals may help alleviate these side-effects. Ferrous gluconate or ferrous lactate may have fewer side-effects. Your doctor may also administer iron injections, depending on how severe your iron deficiency is.

Good to know 

  • Don’t go on a vegetarian diet without consulting your doctor or dietician.
  • Avoid iron-containing cocktails of vitamins as these generally don’t contain enough iron and are expensive.
  • Drugs that reduce acid production by the stomach like cimetidine (Tagament) may impair iron absorption. These tablets shouldn’t be taken simultaneously.
  • There are no quick fixes. It’s necessary to continue iron therapy for four to six months to correct the anaemia and replenish your iron stores.


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