Around 1.62 billion people experience anemia globally. This condition mainly impacts on children and female reproductive age. Anemia happens when your RBC count or hemoglobin levels plummet, leading to palpitation, cold feet and hands, pale skin, and fatigue. If you are suffering from these all symptoms, you need to care.
If this disease is untreated, this anemia can grow fatal. However, by taking some small steps, you can cure the condition and stop it from affecting other health problems.
What Is Anemia?
Table of Contents
Anemia is an ailment in which the hemoglobin or RBC count level gets lowered than normal levels. RBCs helps to transport oxygen to every body part. Hemoglobin, a protein with rich iron found in RBCs, influence the red color of the blood cells. It also helps to bind oxygen, prevent blood loss, and fight with infection by including blood clotting. Anemia results in inadequate oxygen supply to various body parts.
Everyday Nutritional Requirements For Anemia
Every day requirements for iron and vitamins, which may vary according to age and sex. Women require more folate and iron than men because of iron losses during the menstrual cycle and fetal growth during pregnancy and lactating.
Iron
According to the National-Institutes-of-Health, the recommended everyday iron consumption for adult ages 19-50 are as follows:
- For men – 8 mg
- For women – 18 mg
- During pregnancy – 27 mg
- While breastfeeding – 9 mg
Male and female over age 50 need only 8mg of iron daily. A supplement may be required if enough iron levels cannot be needed from diet alone.
Essential dietary iron sources include:
- beef and chicken liver
- dark turkey meat
- Beef
- seafood
- oatmeal
- fortified cereals
- beans
- lentils
- spinach
Folate
Folate is a type of folic acid, which naturally produced in the body. Man and women over the age of 14 need 400 micrograms of dietary folate equivalents every day. For the female who is breastfeeding or pregnant, the recommended consumption rises to 600mg/DFE and 500mcg/DFE every day, respectively. For an example of folate-rich food:
- Beef Liver
- Spinach
- Lentils
- Asparagus
- Great Northern Beans
- Eggs
Vitamin B-12
The daily adult requirement for vitamin B-12 is 2.4mcg. Women and teens who are pregnant require 2.6 mcg per day and lactating mothers need 2.8mcg vitamin B-12. Beef liver is the best source of vitamin-B12. Other sources include fish, poultry, meat, eggs, and other dairy products.
Symptoms of Anemia
- Fatigue
- Pale skin
- Weakness
- Headache
- Chest pain
- Shortness of breath
- Dizziness
- Brain fog
- Cold hands and feet
- Hair loss
- Low stamina
- Irregular heartbeat
- Trouble concentrating
Causes of Anemia
A dip in hemoglobin or RBC count can occur due to three main reasons:
- Your body is generating enough RBCs.
- RBCs are getting damaged by your body.
- Blood loss because of injury, menstruation, or another bleeding.
- Depending on the cause, anemia can be divided into the following types.
Types of Anemia
Iron Deficiency Anemia
Iron deficiency anemia is the most general anemia. It is necessary for humans to produce hemoglobin. Poor diet, blood loss, and your body’s inability to absorb iron from the food can cause iron deficiency. As a result, your body fails to generate enough hemoglobin, which causes anemia.
Aplastic Anemia
Aplastic anemia has happened when your body does not create enough red blood cells (RBCs). RBCs are generated in the bone marrow every 120 days. When your bone marrow declines to produce RBCs, the blood count drops and leads to anemia.
Sickle Cell Anemia
Sickle cell disease, a severe blood problem, causes sickle cell paleness. The red platelets are level circle molded or sickle-formed in this sort of iron deficiency. The RBCs contain unusual hemoglobin, known as the sickle cell hemoglobin, which confers the strange shape to them. Sickle cells are clingy and can block the bloodstream.
Hemolytic Anemia
This type of anemia occurs when red blood cells are damaged before their normal lifespan is over. The bone marrow is unstable to generate new RBCs fast sufficient to meet the body’s demand.
Vitamin B12 Deficiency
Like iron, nutrient B12 is additionally required for right and adequate hemoglobin. Most animal products comprise of plentiful in nutrient B12.
People following a vegetarian diet may get vitamin B12 deficiency. It a lower hemoglobin production in the body and leads to anemia. This type of anemia is also called pernicious anemia.
Thalassemia
Thalassemia is a genetically passed disorder in which the body does not make enough red blood cells. As a result, people with thalassemia can get mild to severe anemia.
Fanconi Anemia
Fanconi anemia is a rare genetic blood disorder, which leads to bone marrow dysfunction. This anemia limits the bone marrow from generating enough RBCs. It can also cause abnormal RBCs production. It can also lead to cancer and affect the tissues and organs of your body.
Blood Loss Anemia
Extreme bleeding during the bleeding by injury or menstruation, surgery, urinary tract dysfunction, or cancer can cause blood loss anemia.
Risk Factors Of Anemia
- Female and children are more likely to grow anemia than men.
- Anemia during pregnancy is common, but that must be treated.
- Candida infection helps to prevent the body from absorbing vitamin B and vitamin B12 deficiency causing anemia.
- Digestive issues such as ulcers, IBS, Crohn’s disease can cause anemia.
- Taking pain medication can also create a risk of anemia.
- People above 65 years of age can also develop anemia.
Home Remedies for Anemia
Drumstick Leaves
Drumstick leaves provide rich vitamins and minerals like A, C, calcium, iron, and magnesium, which help to treat anemia. These leaves lower the weakness and fatigue feeling and prevent menstruating problems. Dark leafy greens are a nutritional source and help promote iron intake.
A 100-gm serving of drumstick leaves provides similar iron like spinach, kale, and swiss chard.
Remedy Ingredient
- 10-15 drumstick leaves
- One teaspoon honey
How to Use it?
- Make a blend of 10-15 drumstick leaves.
- Strain the juice and mix with honey, and drink.
- Eat this at breakfast.
Caution
A pregnant woman should take a doctor’s opinion before eating drumsticks.
Vitamins B12 And Folate
Vitamins are essential for cell function and survival. Vitamin deficiency can cause serious ailment, including anemia. Consuming eggs, greens, and beans helps to prevent folate deficiency and vitamin B12. You can also take a prescription from a doctor for a supplement of folate and B12.
Remedy Ingredient
- 2-eggs
- Half cup baked beans
- 1-cup baby spinach
- 3-4 blanched florets of broccoli
- Salt to taste
How to Use it?
- Crack eggs in the warm non-stick pan.
- Sprinkle some salt on eggs and transfer to plate.
- Then add blanched broccoli, baked beans, and baby spinach to the plate.
- Eat this at breakfast.
Caution
Do not consume vitamin supplements unless your physician recommends it.
Green Veggies
Green vegetables like spinach, kale, arugula, radish green, mustard greens, and Swiss chard are the best source of iron. Consuming regular veggies helps to treat anemia.
Remedy Ingredients
- Half cup kale
- Half cup chopped celery
- 1-tablespoon honey
- Half lime
- A pinch of salt
How to use it?
- Toss some chopped veggies, with honey, salt, and lime juice using a blender.
- Blend well and make a smoothie and drink it in breakfast before one hour of workout.
Caution
Avoid consuming green smoothies in excess. Consume only 3-4 cups every day.
Blackstrap Molasses
Blackstrap molasses is a sweet product taken from refined sugarcane. It contains low sugar but rich in mineral and vitamins such as magnesium, vitamin B6, selenium, and calcium. Consuming blackstrap molasses can help to raise the iron levels in the body and improve RBC count and hemoglobin levels.
Remedy Ingredients
- 1-tablespoon pure blackstrap molasses
- 1-cup of warm water or milk
How to use it?
- Include one tablespoon of blackstrap molasses to one cup of warm water or milk.
- Mix well and drink.
- It is good to drink this in the morning or evening or before two hours of bedtime.
Caution
Avoid consuming this in excess amount as it may cause loose stools or diarrhea.
Vitamin C
Nutrient C is available in citrus fruits, for example, apple, orange, lime, grapefruit, lemon, tangerine, apple, gooseberries. It additionally creates different minerals and nutrients to safeguard RBCs and hemoglobin. This beverage is a decent wellspring of vital nutrient C and aides in iron admission.
Remedy Ingredients
- Half grapefruit
- 1-kiwi
- Half apple
- 1-teaspoon honey
- Half inch grated ginger
How to use it?
- Scoop the grapefruit in a blender.
- Chop some kiwi with the peel and blend.
- Also, add apple, ginger, and honey into the blender and make a fine smoothie.
- Drink it.
- You can consume vitamin C-rich foods for detox in the morning, breakfast, lunch, or dinner.
Caution
Avoid excess vitamin C to prevent acidity.
Probiotics
Prebiotics are helpful to improve gut function and digestion. That is because food with rich probiotic consists of good gut bacteria. Scientists have discovered that probiotics promote the iron and vitamin B12 levels. Patient with anemia can improve their low RBC count and hemoglobin levels by eating yogurt, which is a good source of probiotics.
Remedy Ingredients
- ½ cup yogurt
- 1-cup water
- 2-tablespoons lime juice
- Some chopped coriander leaves
- One pinch of salt
- One pinch of cumin powder
How to use it?
- Blend the yogurt and mix lime juice, salt, chopped coriander, and cumin powder.
- Mix well and drink it.
- Consume this after your lunch or dinner.
Caution
Do not consume probiotics in excess to prevent digestion and bloating.
Pomegranate
Pomegranate is an effective home remedy for treating anemia. It provides highly rich iron and minerals like magnesium and calcium. Vitamin C found in pomegranate helps to absorb iron in the body. This can promote the red blood cells and hemoglobin level. You can consume pomegranate in its natural form to increase healthy blood flow in your body.
Remedy Ingredient
- One cup pomegranate juice
- Half teaspoon cinnamon powder
- Two teaspoon honey
How to use it?
Prepare one cup juice of pomegranate and add half a teaspoon cinnamon powder and two teaspoons of honey. Consume it every day for iron absorption.
You can also consume two teaspoons of dried pomegranate seed powder with one glass of warm milk. Drink it two times every day. You can also eat one pomegranate every day with an empty stomach to get good results.
Figs
The full and sweet figs are loaded with iron. They are likewise acceptable wellsprings of nutrient A, folate, and magnesium. Dousing figs cause them to get processed rapidly.
Remedy Ingredient
- 2-4 ripe figs
- 1-cup water
How to use it?
- Soak the figs in the water bowl overnight.
- Quarter the figs and eat them in the breakfast bowl.
- Eat this in the morning time.
Caution
Do not overconsume figs, which can lead to digestive problems. If you are pregnant, take your doctor’s advice.
Beetroot
Beetroot is perhaps the best source of iron, vitamin A, magnesium, calcium, and folate. A study found that giving juvenile young ladies beetroot juice early in the day for 20 days indicated a significant increase in hemoglobin levels. The lime juice not just improves the kind of your beetroot smoothie yet additionally includes an additional portion of vitamin C to it.
Remedy Ingredients
- Beetroots
- Half lime
- Peeler
- Knife
- Juicer
How to use it?
- Wash the beetroots with clean water, then peel and chop.
- Blend it and pour the mixture into the glass and add lime juice. Mix well and drink it.
- Take this in breakfast before working out.
Caution
Pregnant women and lactating mothers should take doctor’s advice.
Bananas
You can boost the iron levels by a significant margin by eating a green or ripe banana. Bananas contain plenty of iron, vitamin C, potassium, folate. They offer essential nutrients needed for producing healthy RBCs and promote hemoglobin levels.
Remedy Ingredient
- 1-medium-sized ripe banana
- 1-teaspoon honey
How to use it?
- Peel and slice the bananas.
- Include it in breakfast with honey.
Caution
As the bananas provide high calories and potassium, which may cause hyperkalemia and weight gain if consumed excess.
Raisins and Dates
Dates and raisins provide rich iron, and vitamin C. Vitamin C helps expand your strength and increases iron retention.
Remedy Ingredients
- 3-4 dates
- Ten raisins
How to use it?
- Soak some raisins and dates in a bowl of water for 20-30 minutes.
- Filter the water and consume it.
- Eat this in the morning times by combining in salad, smoothies, or desserts.
Caution
Raisins and dates contain high sugar and boost blood sugar levels.
Copper
Copper insufficiency also one of the causes of anemia. Therefore, you must eat sufficient sources of copper to keep hemoglobin and iron level balanced.
Remedy Ingredient
- A copper water bottle
- Water
How to use it?
- Store water in a copper bottle and sip it.
- Take this copper-infused water after having breakfast, lunch, and dinner.
Caution
Do not consume copper more than 10-mg, because more can cause nausea, diarrhea, and fever.
Tip:
Eat dietary sources of copper such as apricots, chicken liver, lentils, dark chocolate, sunflower seeds, mushrooms, quinoa, and turnip greens.
Black Sesame Seeds
Black sesame seeds consist of rich folate, iron, magnesium, calcium, which are essential for an anemic diet. They promote the iron levels and help in the absorption of the iron system.
Remedy Ingredients
- 1-2 teaspoons of black sesame seeds
- ¼-cup water
- 1-teaspoon honey
How to use it?
- Soak the black sesame in some water for 2-3 hours.
- Strain the water and prepare a thick paste of the sesame seeds.
- Eat this paste with one teaspoon honey.
- Eat this every day after breakfast.
Apple
Apple provides plenty of benefits. It is highly nutritional and consists of other vitamins. Apples are very beneficial for treating anemia.
You can eat one apple every day. Choose green apples, which are healthier than the red apple.
You can also prepare fresh apple juice, with beetroot and some honey. Drink this juice two times every day.
Dried Black Currant
Dried black currant provides rich vitamin C and iron. It is one of the most beneficial home remedies for treating anemia. Vitamin C helps to improve your iron absorption in your body and raise the red blood cells. It also balances your hemoglobin level in the body.
- Soak some dried black currants in water all night.
- Eat the soaked black currants in breakfast.
- Continue this remedy for some weeks till you get the result.
Fenugreek
Fenugreek also contains rich iron, which improves the iron in the blood. It also helps to produce new red blood cells in the body. You can eat fenugreek to improve anemia.
Eat two teaspoons of fenugreek seeds every day by including it in your diet for 2-3 weeks.
Rich Iron foods for Anemia?
Banana
Banana is a valuable source of dietary fiber, potassium, other minerals, and vitamins, which helps in preventing and treating the anemia.
Beetroot
Beetroot is one of the most beneficial and most extravagant sources of iron. Eating it can help treat and forestall iron lack.
Sweet Potato
Sweet and useful for weight reduction, yams are likewise a decent source of iron. You can eat one sweet potato every day.
Spinach
Spinach provides good carbs, minerals, and vitamins. Eating regularly spinach help to treat anemia.
Legumes
Lentils, beans, and peas are also the best source of iron, and you must include them in the diet to increase RBC and hemoglobin.
Protein-Rich Foods
Also, choose fish, meat, eggs, and tofu, which provide rich folate, B12, and iron for treating anemia.
Anemia Prevention Tips
Avoid Beverages
Red Wine
People with anemia should avoid red wine. Red wine cause to limit the iron absorption and interact with medicines and dietary approach to treating the anemia.
Black And Green Tea
Despite the good use of green tea and black tea for weight loss, both teas prevent iron absorption. Therefore, avoid it.
Coffee
Coffee also not good for anemia patients. It also lowers the iron absorption. But, if you are coffee addicted, then drink it after two hours of eating an iron-rich meal.
Exercise
Yoga And Exercises
Doing exercise and yoga every alternate day can help to improve your blood circulation and prevent fatigue and weakness. However, doing exercise improves your strength and performance.
Other Tips
Take A Cold Bath
Taking a cold bath help the anemia patients to get a refresh. Study shows that a cold-water bath benefits your body to have an ideal temperature and normal blood flow to all body part.
Avoid Non-Fermented Soy
While fermented soy products like sauces can help iron absorption, non-fermented soy products can prevent it. Therefore, avoid non-fermented soy products until the RBC count and hemoglobin level get normal.
What’s the Risk For Anemia?
The long-term risk for anemia depends on the cause and the response to its treatment. Anemia is very treatable, but it can be harmful if you do not treat it. Make sure to read food labels and consider multivitamins to get the daily required amount of iron.
Take your doctor’s advice to treat anemia and other causes of anemia. Your physician may recommend a supplement or diet to raise your iron consumption.