Feeling tired and exhausted? Not enough energy to carry on the daily chores? Well, these can be signs of anemia. When there is a shortage of red blood cells (RBCs) or hemoglobin in the body it leads to anemia. Hemoglobin, a protein in RBCs transports the oxygen to the tissues and the rest of the body. The common type of anemia is iron deficiency anemia. Iron is essential for the production of Hemoglobin. When there is a lack of iron in the body, there is inadequate supply of oxygen to the body which in turn causes iron deficiency anemia. The recommended intake of iron for men is 17 mg/day and for women is 21 mg/day.

Some of the signs & symptoms are:
• Weakness and fatigue
• Dizziness
• Headache
• Brittle nails
• Shortness of breath
• Chest pain

What can you eat to improve the iron levels in your body?

Consume iron rich foods such as dark green leafy vegetables, cereals like jowar, bajra, ragi, rice flakes; pulses and legumes such as chana daal (whole & roasted), cow peas, moong, horse gram, matki, rajma, dried peas, soya beans and lentils; dried fruits, nuts and seeds, jaggery, tofu, dates, lean chicken, lean beef, lamb and sea food.

Vitamin C enhances the absorption of iron rich foods. It helps the body to absorb the iron in an efficient way. Vitamin C rich foods are citrus foods like oranges, lemons, amla, kiwis, guava, musambi, capsicum, broccoli, strawberries.

Ways to increase iron intake -
• Include iron rich foods daily in your meal plan
• Have a vitamin C rich food to improve the absorption of iron in your body.
• Avoid drinking coffee or tea immediately after a meal as the tannins in them hinder the absorption of iron.
• Cook your meals in iron cookware/skillet as studies have shown that it increases the total iron content.
• Squeeze lemon juice on the daals and salads as the Vitamin C in them enhances the iron absorption.
• There are iron fortified cereals available in the market but before you buy them, make sure you check the nutrition labels for the sugar content in them.

Consult a dietitian to plan a healthy diet with iron rich foods which can help to prevent anemia.