Tired all the time, increased hair fall, irregular menstruation cycle…? Time to test your iron levels. The disturbing truth is iron deficiency aka anaemia is still a major health problem in women in India, and what’s more alarming is that it is increasingly seen in the upper socioeconomic strata as well!
According to the National Institute of Nutrition (NIN), India, about 70 % of children between the ages of 6 months to 5 yrs, are anaemic and nearly three fourth (75%) of women in India are anaemic, with moderate to severe anaemia being highest (50%) among pregnant women. And this problem is seen in both urban and rural areas.
A much more recent study done last year in November by PGIMER (Postgraduate Institute of Medical Education and Research) confirms the worst: close to 50 % of women in most states in India are anaemic, and this according to experts , is not related to the economic status or the availability of food, but rather, poor eating habits or choices.
The role of iron in health
Iron is required for the production of red blood cells (a process known as haematopoiesis), but it’s also part of haemoglobin that transports oxygen from the lungs via the arteries to all cells throughout the body. When iron levels are low, normal haemoglobin production slows down, which means the transport of oxygen is diminished, resulting in symptoms such as fatigue, dizziness, lowered immunity, pale skin, a tingling or crawling feeling in legs. Prolonged deficiency leads to irregular heartbeat since the heart has to work harder to pump more blood to compensate for lack of oxygen, which leads to heart failure, and possibly, death.
In pregnant women, this can lead to still births, or infants being born with low birth weight and later growth.

Why are women more prone to iron deficiency?
Women are more prone to iron deficiency due to all or any of these factors:

• Increased blood loss during menstruation

• A diet that is rich in refined cereals and low in fruits and vegetables also contribute towards the problem.

• Vitamin C is a nutrient that helps the body absorb iron well from the foods, and a lack of vitamin c can also bring down iron levels in the body.

• Drinking coffee, tea (including green or black tea) or soft drinks along with or immediately after food. Caffeine in these beverages prevent iron from being properly

How to get more iron from foods
There are two types of iron, haem and non-haem iron. Haem iron is the most easily absorbed source of iron and this is found only in meat especially organ meats like liver, kidney, brain and heart, poultry, fish, sardines and other seafood. Non-haem iron is from plant sources and is poorly absorbed and requires vitamin C to boost absorption.
Supplements are recommended by doctors when deficiency is severe. But for those with mild deficiency, getting iron from natural foods is advisable. A strict vegetarian would need to include these foods in plenty, everyday!
• Rice flakes
• Bajra, jowar,Quinoa
• Whole pulses
• Soya beans
• Nuts
• Green leaves – cauliflower greens, Bengal gram leaves, amaranth, radish leaves, pudina, broccoli
• Seeds – poppy seeds, sesame seeds,turmeric, garden cress seeds, jeera and saunf
• Watermelon
To help the body absorb more iron from plant foods, eat foods rich in Vitamin C along with them. Vitamin C is found in citrus fruits such as amla, guava, orange, lemon, pineapple and in vegetables such as capsicum, mint leaves, tomatoes and other greens.
Get your daily dose of vitamins and minerals along with a balanced meal that is perfectly calorie adjusted. Log onto www.caloriecare.com for more delicious and nutritious options.