Neera completed a degree in Nutrition and Dietetics from the University of Alberta. She has gone on to do a combined Masters in Public Health Nutrition and her Dietetic Internship upon which she will be registered with the Dietitians of Canada. She has worked as a Community Nutritionist for the South Asian population and has been featured in Flare Magazine and Family Health Magazine. Questions about food and nutrition? Calories in Indian foods? Low-fat desi-recipes or fad diets? Email her! neera@mybindi.com

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Anemia and Iron Content

Hi Neera,

I was wondering how do you know when you are anemic and what vegetables have good iron content?

Raj

Dear Raj,

Thanks for your question. If you are referring to iron anemia the possible symptoms include fatigue, shortness of breath, pale skin colour, irritability, weakness, sore tongue, brittle nails, frontal headaches, low blood pressure, and decreased appetite.

Iron in non-meat foods is called non-heme iron. Vegetarian sources of iron include dark green leafy vegetables (spinach, mustard leaves, lettuce), broccoli, legumes (dahls, channe, rajma, rongi), yeast leavened whole grain breads, iron-enriched pasta, rice and cereal and meat analogs (ie. soy burgers) which are high in iron. Unfortunately, the iron in these foods is not as absorbable as the iron in meat.

But foods rich in vitamin C (papaya, orange, cantaloupe, broccoli, brussels sprouts, raw green peppers, grapefruit, strawberries, etc.) eaten with the above non-heme sources of iron can improve iron absorption. So squeeze a little lemon juice on your dahls and subzis, have water with lemon juice in it, or drink orange juice with your meal. Remember though sunlight and heat destroy that vitamin C. Cooking in cast iron pans will increase the iron content of your diet as well. Cook dahls (tarka/vaghar) in a cast iron pan.

I hope this helps. Should you have any further questions, or questions about the Hindi terms used, please don't hesitate to ask.


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DISCLAIMER: This information is presented as an educational service. It is not intended as a substitute for medical advice from your physician.
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