We have many of us amongst us who complain of fatigue every day, especially women. Though fatigue can be a precursor to many problems most often it is just body's way of saying "it's time for a break".
Fatigue occurs when there are not enough red blood cells to carry oxygen all over the body. The body responds by opening itself up to infections. Tiredness may also indicate anemia, especially, iron deficiency anemia! The symptoms of iron deficiency anemia include fatigue, frequent infections, brittle nails etc.
Do you know that iron has many functions in our body to help us stay healthy? It helps in the formation of hemoglobin, certain enzymes and proteins that help to maintain good health. It ensures proper oxygen supply, fight infections, protect us against free radicals and also promote liver health.
But, no alarms here! This is a highly preventable and reversible condition. Eating a diet rich in iron can correct mild anemia while iron supplements can rectify severe conditions. My main aim is to
give you a list of foods which are the best sources of iron. You can include these in your daily diet and alternate between them so that you don't get put off by the monotonous repetitions!
Green leafy vegetables with spinach at the top, peas, beetroot, broccoli and potatoes are great sources of iron for vegetarians.
Lentils, bean varieties including soy form the second in the list of legumes. A cup of red, kidney or pinto beans will give you iron as high as 5mg. You will be surprised to hear that half a cup of
semolina (suji) has 5.5mg of iron in it. Tofu (soy), pumpkin seeds and nuts are your next option.
Under fruits, dried peaches and apricots rule! You can enjoy raisins, prunes, strawberries, watermelons and so on. Wheat germ top among the cereals.
Non vegetarians can derive their iron from liver, beef, turkey meat, tuna, oysters and sardines. Chicken and eggs are on the lower side.
Make sure you include atleast a 2-3 iron rich foods in your daily diet. Let me given you an additional tip here. Vitamin C increases
iron absorption! more
Fatigue occurs when there are not enough red blood cells to carry oxygen all over the body. The body responds by opening itself up to infections. Tiredness may also indicate anemia, especially, iron deficiency anemia! The symptoms of iron deficiency anemia include fatigue, frequent infections, brittle nails etc.
Do you know that iron has many functions in our body to help us stay healthy? It helps in the formation of hemoglobin, certain enzymes and proteins that help to maintain good health. It ensures proper oxygen supply, fight infections, protect us against free radicals and also promote liver health.
But, no alarms here! This is a highly preventable and reversible condition. Eating a diet rich in iron can correct mild anemia while iron supplements can rectify severe conditions. My main aim is to
give you a list of foods which are the best sources of iron. You can include these in your daily diet and alternate between them so that you don't get put off by the monotonous repetitions!
Green leafy vegetables with spinach at the top, peas, beetroot, broccoli and potatoes are great sources of iron for vegetarians.
Lentils, bean varieties including soy form the second in the list of legumes. A cup of red, kidney or pinto beans will give you iron as high as 5mg. You will be surprised to hear that half a cup of
semolina (suji) has 5.5mg of iron in it. Tofu (soy), pumpkin seeds and nuts are your next option.
Under fruits, dried peaches and apricots rule! You can enjoy raisins, prunes, strawberries, watermelons and so on. Wheat germ top among the cereals.
Non vegetarians can derive their iron from liver, beef, turkey meat, tuna, oysters and sardines. Chicken and eggs are on the lower side.
Make sure you include atleast a 2-3 iron rich foods in your daily diet. Let me given you an additional tip here. Vitamin C increases
iron absorption! more
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I agree with you Pawan ji. Now-a-days, more emphasis is given to pump in more drugs, supplements like vitamins, minerals and energy supplements without giving a thought as to why a particular patient is not assimilating all the other nutrients from the food which some other persons are able to. Instead of trying to correct the system to help it to digest, absorb and assimilate all nutrients available in natural food, doctors routinely prescribe tonics and capsules and pump them directly into the system. And many patients are equally responsible for it. I have seen several parents requesting doctors to write down some "good tonic" so that the child gets better and gains strength faster! And if the doctor doesn't do that he is stamped as a 'bad' doctor !! Also many of us are aware of people asking for "some injection' to give more strength and energize the body as injections work faster! more
Dec 22
Dear Sir. while we put more emphasis on intake but always forget how to get it absorbed naturally. Supplementary diet does not get absorbed in the body its been proved so what's the solution Iron is very necessary for the body but you need vitamin D to break Calcium and Iron. The natural vitamin D from sunlight is the best answer. We all living beings are programmed to use sunlight to break the food content we take. Our back is the solar panel which works like solar plates and absorbs the vitamin D present in the sunlight which further works out in breaking down the nutrients taken as food. It has been proved that people who spend more time in sunlight are less likely to get Hypertension, Bone diseases and Diabetes. So take a good care of yourself, Take at least 40 mins of Sun bath on exposed skin have a healthy life. OM SURYAY: NAMAH:...! more
Dec 22
However, a word of caution for those who are diabetics...please check with your doctor which of the above foods are bad for you. As far as Palak or Spinach is concerned, Ayurvedic doctors prohibit cooking of palak with tomatoes. Space them for different dates and include them in your diet. Ferrum Phos 3X from the bio-chemic list of medicines is said to be very good for improving hemoglobin levels faster than the iron tonics/capsules available off the shelf in a chemist shop and at a fraction of the cost! Ferrum Phos 3X also helps the body to restore its ability to assimilate iron into the body from all natural foods. The main reason for deficiency of any nutrient in the body is this lack of ability of the digestive system to absorb and assimilate nutrients that are naturally available in natural form. more
Dec 21
