Improving one's diet is considered essential for maintaining good health. Studies indicate that simply correcting our eating habits can significantly reduce the risk of various diseases. Are you getting all the nutrients your body needs from your diet?
We require daily nutrients—including vitamins, protein, and iron—through our diet; however, health experts express concern that most people's diets fail to meet the body's nutritional needs. The habit of consuming junk, processed, and fried foods is leading to nutrient deficiencies. More than 57% of Indian women suffer from anemia.
The mere mention of anemia often brings to mind only iron deficiency. But the question arises: why is this deficiency increasing even among those who consume nutritious food?
Why is iron essential for the body?
Health experts state that the body needs iron to produce hemoglobin. Hemoglobin is a protein found in red blood cells that transports oxygen to various parts of the body. However, simply consuming iron-rich foods is not enough.
The body cannot easily absorb all the iron present in food. Vitamin C helps improve this process. Therefore, to ensure adequate iron levels, it is important to consume Vitamin C-rich foods alongside iron-rich ones.
Can lemons and oranges be beneficial?
While lemons and oranges are not sources of iron themselves, they contain significant amounts of Vitamin C, which helps improve the body's absorption of iron. Specifically, they aid in the absorption of non-heme iron—the type of iron primarily derived from plant-based sources. Therefore, consuming lemon or other Vitamin C-rich foods alongside lentils, chickpeas, kidney beans, green vegetables, or other iron-rich foods can be beneficial.
Iron is an essential mineral for the body, and its deficiency can lead to iron-deficiency anemia.
The body easily absorbs 'heme iron' found in meat and fish, whereas 'non-heme iron'—found in lentils, beans, nuts, and vegetables—is not as easily absorbed.
For this reason, including Vitamin C-rich foods in a vegetarian diet is considered important.
Keep these points in mind:
Vitamin C aids in iron absorption; however, individuals with severe anemia may require medication and supplements in addition to dietary improvements. A doctor may recommend iron tablets and further tests based on individual needs. Importantly, one should not take iron supplements on their own; sometimes, these medications can cause other health issues instead of providing benefits.
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