Pack in that iron

(By Lisa Sarah John, Courtesy Bangalore Times, Jan 15, 2007)

Anaemia is a deficiency of the blood’s oxygencarrying capacity, and one of its major causes is iron deficiency. Iron, a mineral found in food, is an important component of the blood called haemoglobin. Haemoglobin is like a lorry that carries oxygen. When the blood circulates around the lungs, the oxygen from the lungs is taken into the blood, bound by the haemoglobin and this carries the oxygen to all the cells and tissues of the body.
If there is a deficiency of iron in your diet, then the number and size of the haemoglobin lorries is reduced and so is the oxygen supply to the body. It can make tired and lethargic, weak, breathless and dizzy. You might also have a low appetite.
A simple test to check anaemia is to examine the tongue, inner lining of the lower lid of the eye and palms and bed of your finger nails. They should be bright pink. If they appear pale and whitish, it’s an indicator of anaemia. For women the range is 12-14 mg/dl and for men it should be 13-16 mg/dl.
Iron deficiency is one of the most widespread nutritional deficiencies across the world. It’s most common in women of child-bearing age and children. It may also happen to somebody who has lost blood due to an injury,    surgery, ulcers or piles. Those who have frequent periods or have very heavy bleeding for 5-7 days could develop anaemia. Those who have heavy bleeding at menopause could also be prone to this.
A person who is constantly dieting and skipping meals and not getting a regular balanced diet may be fat, but still anaemic and weak. Those who skip breakfast as they rush out to school, college or work also become anaemic. Iron is found in small quantities in many food items and if one has a properly varied and balanced intake of food, then iron needs are usually met. A good supply of vitamins B and C are essential for good iron absorption. Therefore, a diet with plenty of vegetables, fruits, whole cereals and pulses is very important.
In this case, prevention is better than cure. Once the deficiency occurs, a vitamin supplement or iron capsule is required to restore levels to normal. It is very difficult to raise levels only via diet after it has gone down.
So to prevent anaemia, ensure you drink 2-3 cups of milk and 1-2 cups of dals or pulses, 1-2 cups of vegetables and at least one or two good servings of salad and 2 fruits daily along with the necessary cereals and whole grains.

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