According to the World Health Organisation, anaemia affects 1.62 billion people in the world today. In Southeast Asian Countries of India, Bangladesh, Bhutan, Indonesia, Cambodia, anaemia has been identified as a severe public health problem affecting more than one third of the population.
The most common symptom of all types of anaemia is fatigue because the body doesn't have enough red blood cells to carry oxygen. For a deficiency that can easily go undetected, its prevention also comes in easy choices. These simple eating hacks can get keep up your daily dose of iron despite workplaces taking over wholesome meals.
Kidney Beans
Rajma, or Kidney Beans, are full of potassium, magnesium, iron and protein. Its antioxidants help build immunity. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. Under Rs. 100 for a kg, it is not too bad for a few lunches.
Iron-Fortified Food
Common salt and cereal are the most easily available sources of iron around your breakfast table. Almost all whole-grains contain iron. For example, plain oatmeal provides about 2 mg per cup. Similarly, common salt is an ideal choice for food fortification as people of all socio-economic groups, across the world, consume it throughout the year. Products like Tata Salt Plus can provide up to 50% of daily dietary iron requirement. It is used in daily cooking with minimal chance of over consumption.
Cashew Nuts
Its delicate flavour makes a super meal snack that can be readily found in any local market. It is also a good source of iron - a 30 g serving provides around 2 mg. Since Vitamin C boosts absorption of iron from non-meat sources, eating cashews with a fruit or with orange juice is the best combination.
Apricots and Raisins
Another healthy snack choice that carries a handful of goodness. Dried apricots and raisins are nutrient-dense treats that contain large amounts of iron. It can be easily added to cereal, yogurt, oatmeal, or salads. Just a handful of dried apricots can provide up to 35% of daily iron intake. They are a great snack anytime of the day.
Pistachio
Notoriously hard to get hands off, this nut is one of the tastiest iron-packed snacks. Pistachios contain 3.9 mg of iron per 100 gm. Roasting pistachios help reduce the phytic acid for better absorption of iron. They are both nutrient-dense and heart-healthy. Pistachios are also a very good source for mono-unsaturated fatty acids such as oleic acid and antioxidants.
Comments
0 comment