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7 Ways to Prevent Anemia
- Breastfeed your baby as long as possible. Breastfed babies have been
found to have sufficient iron stores for nine months or longer. Human milk
remains an important part of baby's diet, even after the introduction of
- Use an iron-fortified formula. If bottle feeding, use an iron-fortified formula,
preferably beginning at birth, but at least starting by three months of
age. Continue iron-fortified formula for at least one year or as long as
your baby's doctor recommends, which is usually until your infant is
eating adequate amounts of other dietary sources of iron.
- Delay cow's milk feeding for infants; limit it for
toddlers. The combination of poor iron intake and
increased iron loss sets a baby up for iron deficiency anemia, and
excessive milk consumption is a common cause of iron deficiency anemia in
toddlers. An eighteen-month-old who consumes forty ounces of milk a day
may be plump, but is probably very pale. Unless advised otherwise by your
baby's doctor, limit your toddler's cow milk intake to no more than 24
ounces a day.
- Combine foods wisely.
Eating a food rich in vitamin C along with a good iron source will help
your body the iron. Here are some classic examples:
- spaghetti with meat and tomato sauce
- meat and potatoes
- chicken fajitas with broccoli, sweet pepper, and
- hamburger and coleslaw
- nitrate-free hot dogs and orange juice
- fruit, iron-fortified cereal, and raisins
- fresh fruit with raisins
- 5 Try prune juice as a regular beverage. Prune juice is one of the few juices that is high in
iron (3 milligrams of iron per cup). The process involved in making prune
juice retains more of the fruit's original nutrients than the juicing of
6 Cook in iron pots
The acid in foods seems to pull some of the iron out of the cast-iron
pots. Simmering acidic foods, such as tomato sauce, in an iron pot can
increase the iron content of the brew more than ten-fold. Cooking foods
containing other acids, such as vinegar, red wine, lemon or lime juice, in
an iron pot can also increase the iron content of the final mixture. 7 Bake with iron-rich grains.
The usual wheat used to make bread and pastries is
relatively low in iron (around one milligram of iron per half cup). but amaranth (8 milligrams per half cup) and quinoa (9
milligrams per half cup) are much richer in iron. Barley grains contain
four milligrams of iron per half cup. Mixing these grains into the wheat
flour you use when you bake will increase the iron content of the finished
: 9 foods TO PREVENT ANEMIA :
(1)Beef, liver (Iron: 6.54 g)Beef is a good source of
minerals such as zinc, selenium, phosphorus, iron and B vitamins. Red meat is
the most significant source of carnitine and creatinine.
(2)Kidney beans, red (Iron: 6.69 g)Kidney beans are rich in
dietary fiber which helps to keep a check on cholesterol and blood sugar. It is
one of the richest vegetarian sources of iron. Phytochemicals like flavonoids,
in kidney beans prevent cellular oxidation and inflammation. Being protein dense,
rich in iron and phytochemicals, it can definitely boost immunity.
(3)Tofu (Iron: 5.36 g)Complete vegetarian protein, high in
B-vitamins and iron. Contains no trans-fat and cholesterol, low in sodium and
thus heart friendly. If calcium sulfate as the curdling agent then calcium
content of Tofu is enhanced. Isoflavones, genistein and diadzein present in
tofu help fight cancer, diabetes, obesity as well as cardiac diseases.
(4)Oyster (Iron: 5.11 g)Within the shells, oysters hold
abundant cardio protective factors. It is a low glycemic index, high protein
and low fat alternative to sea food like prawns and fatty fish. Rich in
antioxidant nutrient Zinc, oysters can do wonders for your skin. The selenium
content boosts the antioxidant activity. Oysters are a good source of Vitamin
B12, thereby aiding in preventing development of pernicious anemia.
(5)Almond (Iron: 3.72 g)Five to six almonds can provide an
instant energy boost because of the iron, manganese, riboflavin and copper
content. This nature’s package of Vitamin E can work miracles on the skin.
Folic acid present in almonds can prevent neural tube defects during pregnancy.
Choline in almonds helps to improve the cognitive function. Iron and
omega-3-fatty acids in almonds help to improve immunity.
(6)Kelp (Iron: 2.85 g)Kelp is one of the best sources of
iron and iodine. Iodine is essential for immunity, thyroid functioning and to
regulate female hormones. Fucoidan, a complex carbohydrate present in kelp has
anti-inflammatory and cancer preventing properties.
(7)Swiss chard (Iron: 2.26 g)Recent research has shown that
chard leaves contain numerous polyphenol antioxidants. Flavonoids like
Kaempferol- cardioprotective, syringic acid which regulates blood sugar;
betalain pigments are also present in swiss chard which help to prevent
inflammation and help the body in the detox process.
(8)Prune Juice (Iron: 1.18 g)Nutritionally Prunes are dense
in B- vitamins, iron, potassium, magnesium, boron and dietary fiber.
Neochlorogenic acid and Chlorogenic acid are the key phenolic anti-oxidants
which offer protection from inflammatory diseases and free radicals. With a low
glycemic index of 29 and a low glycemic load of 10, prunes help to maintain
healthy blood sugar levels.
(9)Romaine lettuce (Iron: 0.97 g)Romaine lettuce is an
excellent source of vitamin A, folate, vitamin C, manganese and chromium. It is
also a very good source of dietary fiber, vitamin B1, vitamin B2 and the
minerals potassium, iron, and phosphorus. Folate along with fiber and potassium
offers cardio-protective properties. B vitamins and phosphorus in romaine
lettuce provide instant energy.