In the fast-paced life of large urban areas, Chronic Fatigue Syndrome keeps rearing its ugly head. It is very common to hear people talk of a persistent feeling of weakness, trouble in concentrating, shortness of breath, dizziness and sexual dysfunction. One of the reasons for this could be a reduced oxygen-carrying capacity of our blood, due to inadequate Red Blood Cells (RBC) and Haemoglobin – a condition called Anaemia. Inefficient supply of oxygen where it is needed the most – in each and every cell, to generate energy – can rapidly undermine vitality and sap our very lifeblood (referred to as ‘rakta dhatu’ in Ayurveda). The risk of Anaemia increases with age; and as the symptoms resemble those associated with ageing, many older people are not even aware that they are anaemic. The World Health Organization defines anaemia as blood Haemoglobin levels below 13 g/dL for men and 12 g/dL for women. Anaemia can be triggered by a decreased ability to absorb nutrients through food, general malnutrition or a strict and limited diet regimen. Gluten-containing foods like pasta, bread and wheat products can also aggravate matters.
Iron is an essential component of Haemoglobin, found in our Red Blood Cells. It helps carry oxygen to all parts of the body and is essential for life. Causes of low levels of Haemoglobin include poor eating habits, bone marrow disorders, chronic diseases like cancer and kidney disease, blood loss, certain drugs and cancer therapy. These habits and medical conditions can result in malabsorption and malnutrition, leading to low levels of Haemoglobin - thus contributing to a variety of symptoms such as lethargy and pale skin; and, if severe, may result in organ damage. To increase Haemoglobin levels in the blood, the choice of diet and level of exercise have to be constantly monitored. From a nutritional standpoint the most important are the intake of iron, Vitamins B6, B9 (Folic acid) & B12. Vitamin C is important for enhancing the absorption of iron. On the other hand, Calcium-rich foods and high fibre foods, as well as beverages like coffee, tea and alcohol, should be avoided, because these prevent absorption of iron.
Tip of the Week
It is important to note that iron deficiency may not be the only reason for anaemia. Sometimes chronic inflammation from an underlying illness can also cause reduction in Red Blood Cells. As the immune system kicks in, with the release of anti-inflammatory proteins, these can interfere with the production of Red Blood Cells. Some of the underlying causes can include a chronic infection, kidney disease and certain cancers. A lack of Vitamin B12 can also cause a type of anaemia, known as Pernicious Anaemia. This Vitamin is necessary for Red Blood Cell production
Natureís Wonder Food(s) of the Week: Red Blood Cell & Haemoglobin-boosting foods
Apart from red meats and organ meats, for vegetarians the best natural foods to boost RBC and Haemoglobin count are beans, legumes and several fresh, seasonal plant based foods - like leafy greens, beetroots, apples, dates, pomegranates, tomatoes, potato skins and bitter gourd. The following list illustrates some of the best sources of nutrients required to boost Haemoglobin and RBC counts:
Iron: In addition to meat and seafood, iron can be taken from whole-eggs, iron-fortified cereals, wheat germs, leafy-green vegetables, beans, tofu, lentils, peaches, prunes, raisins, sesame and pumpkin seeds.
Vitamin B6: as in the case of iron, meat or fish consumption can be counter-balanced with lentils, nuts and seeds, whole-wheat bread, cereals and bran; as well as vegetables like spinach, bell peppers, baked potatoes, yams, broccoli, green peas, turnip greens and asparagus.
Folic Acid rich foods are dried beans, peas, leafy green vegetables and fruits.
Vitamin B12 comes mainly from animal sources - organ meats are a rich source, as are fish, poultry, eggs, milk, and other dairy products.
Vitamin C rich foods: Citrus fruits and their juices, red and green peppers and kiwifruits, broccoli, strawberries, cantaloupes, baked potatoes and tomatoes.
From a herbal standpoint the most important herbs for preventing anaemia are Amalaki, Bhringaraj, Manjista, Ashwagandha (Withania), Nettle Leaf, Dong Quai or Angelica, Echinacea, Dandelion, Astragalus root, Yellow Dock root and Licorice root.
Contrary to popular belief that the major source of iron is meat-based foods, the 2003 National Diet and Nutrition Survey in UK stated that over 75 per cent of iron in the diet can come from plant-based foods - with a hefty 44% contribution from whole-grain cereals, wholegrain pasta, brown rice and wholemeal bread. This demonstrates the important contribution that plant foods make to iron intake for both vegetarians and non-vegetarians.
For Education purposes only; always consult a Healthcare Practitioner for medical conditions
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