Dr. Vaishali Joshi
According to the second phase of the National Family Health Survey, the prevalence of anemia among women and children has been increasing in the last few years. Let’s understand what exactly is anemia and why it occurs and what changes need to be made in diet as a preventative measure.
A balanced diet is an integral part of life. All nutrients are good for the body. The main functions of various vitamins and minerals are to boost the body’s immune system, fight germs, protect against various infections and take care of the body. Lack of iron, vitamins B6, B9 (folic acid) and B12 are the major causes of vitiligo.
What is vitiligo?
A decrease in the number of red blood cells or a decrease in the amount of hemoglobin in the red blood cells is called vitiligo. Men should have 13.5 to 17.5 grams (per deciliter) and women 12 to 15.5 grams of hemoglobin. The component hemoglobin in red blood cells is made up of a type of protein and iron. It carries oxygen to all the organs in the body. Another type of protein and iron combine to form myoglobin, which works to supply oxygen to the muscles.
Lack of iron or lack of vitamins B12 and folic acid (B9) and B6, which are essential for proper production of healthy red blood cells, interferes with oxygen supply. The result is physical fatigue that causes weakness, shortness of breath, dizziness, pale complexion, headaches, and swelling of the limbs, while mental fatigue directly affects our temperament. Symptoms include irritability, inattention to work, and lack of enthusiasm. Pregnant women can have serious side effects such as incomplete growth, low birth weight or complications in pregnancy.
Neglect of health, neglect of eating and drinking should be the main reasons behind it. Fast food or junk food is constantly consumed due to lack of time, easy availability of food and affordability. A nutritious diet is neglected. When you are hungry, you should quickly put something in your stomach. Persistent poor diet results in low levels of nutrients in the body and results in both vitiligo and obesity.
Eat a balanced diet with adequate amount of carbs, protein, fat, all vitamins and minerals.
2 Meat, Chicken, Egg mayonnaise are rich in iron and are easily absorbed by the body. It also helps absorb iron from plant sources. It must be included in the diet in moderation. Fish have lower iron content than other carnivores.
3 Plant sources rich in iron are spinach, mint, neem and other leafy vegetables. Rice bran, pohe, bajra, nachani, amaranth and pulses like matki and soybean are high in iron. Dried fruits, sesame seeds, olives, sunflower and safflower oilseeds are also rich sources of iron. Vidya leaves are also rich in iron.
4 Iron jaggery should be used instead of sugar.
Vitamin C helps in absorption of iron. Vitamin C rich oranges, sweet oranges, lemons, amla, guavas, strawberries, pineapples, grapes, fruits, vegetables, spinach, broccoli, cauliflower, all colored pumpkins, chillies, sweet potatoes and whole grains should be included in the diet.
6 Excessive consumption of tea and coffee also reduces the absorption of iron by tannins and oxalate.
7 Soft drinks, beer, ice cream should be avoided completely. The phosphates in it interfere with the absorption of iron.
8 Cooking in an iron pot is beneficial in increasing the amount of iron in the food.