Tips To Reduce Anaemia Risk In Women
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Introduction
Anaemia is common in women, especially due to menstruation, pregnancy, and dietary gaps. Preventing it requires consistent lifestyle choices and nutritional care.
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Iron-Rich Foods
Include spinach, lentils, dates, and red meat. These foods provide haem iron and non-haem iron, which help build healthy red blood cells and prevent fatigue.
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Add Vitamin C
Vitamin C enhances iron absorption. Add citrus fruits, tomatoes, and bell peppers to meals, especially when consuming plant-based iron sources.
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Avoid Tea/ Coffee
These drinks contain polyphenols and tannins that can inhibit iron absorption. Keep a gap of at least one hour before or after meals.
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Iron Supplements
In case of diagnosed deficiency, follow medical advice and take iron supplements. Over-supplementation can harm, so always consult a doctor first.
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Cook In Iron Utensil
Cooking in cast iron pans can naturally increase iron content in your food, especially with acidic foods like tomato-based curries.
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Treat Underlying Causes
Heavy periods, ulcers, or parasitic infections can lead to chronic anaemia. Seek medical treatment if symptoms persist despite dietary changes.
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Folate, B12-Rich Food
Leafy greens, eggs, and dairy are rich in folate and vitamin B12, both are essential for red blood cell formation and preventing certain types of anaemia.
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