Iron Rich Foods: Nowadays, fatigue, dizziness, paleness of face, shortness of breath and feeling weak all the time have become very common. Often people ignore it considering it to be work stress or lack of sleep, whereas many times its real reason is anemia i.e. lack of blood in the body. Especially women, adolescent girls and pregnant women struggle more with this problem. Due to lack of blood, hemoglobin in the body decreases, due to which oxygen does not reach the entire body properly and gradually energy starts decreasing.

The good thing is that in most cases this problem can be corrected by eating right. Iron, Vitamin C and protein can be replenished in the body by including some special things in the daily plate. Simple looking things like spinach, beetroot, pomegranate, dates and jaggery help a lot in increasing blood. If these are eaten in the right way and in the right combination, then the chances of anemia in the body are greatly reduced.

Why are iron, vitamin C and protein important?
To remove anemia, three nutrients are considered very important – iron, vitamin C and protein.
1. Iron-helps in making hemoglobin, which transports oxygen to every part of the body through blood.
2. Vitamin C-Iron obtained from food easily dissolves in the body and gets absorbed into the blood.
3. Protein-Helps in the formation of new cells and keeping the body strong.

If these three things are included in the diet in a balanced manner, then the chances of anemia are significantly reduced.

Include these iron-rich things in your daily diet
Household items are more effective than expensive supplements for increasing blood.

1. Green leafy vegetables
Spinach, fenugreek, mustard greens, bathua and amaranth are good sources of iron. Eating these several times a week improves hemoglobin.

2. Pulses and grains
Gram, black gram, kidney beans, lentils, moong, soybean, jowar and millet also provide protein to the body along with iron.

3. Sweet but nutritious options
Dates, raisins and jaggery help in increasing blood. Consumption of jaggery and sesame is considered very beneficial especially in winter.

4. Fruits and Vegetables
Fruits and vegetables like beetroot, pomegranate, apple and tomato are helpful in increasing blood.

5. Seeds and Nuts
Sesame seeds, pumpkin seeds, flax seeds, almonds and cashews provide iron and healthy fats to the body, which helps in maintaining energy.

How to absorb iron properly in the body
It is not enough to just eat things containing iron, it is also important to eat them in the right way. Be sure to take lemon, amla or orange with iron-rich food. Do not drink tea or coffee immediately after eating food. Cooking food in an iron pan also increases the amount of iron. Keep getting hemoglobin checked every 3–6 months. If needed, iron tablets can be taken with the advice of a doctor.

Who should pay more attention to?
Some people are more prone to anemia, hence they should pay special attention to their diet.
-teenagers
-Pregnant women
-small children
-People who feel tired or dizzy frequently
-People who are underweight or have a bad diet

Iron-rich diet and regular check-ups are considered extremely important in these groups.

Small habits that help in increasing blood
Eat lemon daily in salad or fruit. Include green vegetables 2–3 times a week. Choose dates or jaggery instead of sweets. Have sprouted pulses for breakfast. Drink enough water. With these habits the body gradually becomes stronger and anemia starts to go away.

(Disclaimer: The information and information given in this article is based on general assumptions. Hindi news18 does not confirm these. Contact the concerned expert before implementing them.)