Anaemia is a condition in which the blood has fewer red blood cells or less haemoglobin than normal. It is one of India’s biggest public health problems. According to the National Family Health Survey (NFHS-5, 2019-21), 57 percent of women aged 15 to 49 and 67 percent of children aged 6 to 59 months were anaemic.
Common causes
Iron deficiency is the most common cause. Other causes include deficiency of vitamin B12 and folic acid, worm infections, malaria, blood loss and some chronic diseases.
Signs to watch for
- Tiredness and weakness
- Pale skin, nails and inner eyelids
- Shortness of breath on light activity
- Dizziness and headaches
- Poor concentration
These signs can have other causes too, so a blood test is needed to confirm anaemia.
What ICMR-NIN guidelines advise
The Dietary Guidelines for Indians 2024 by the ICMR National Institute of Nutrition (ICMR-NIN), released when Dr Hemalatha R was its director, stress a diverse diet to meet micronutrient needs, including iron. Key points include:
- Include green leafy vegetables such as spinach, amaranth, fenugreek and drumstick leaves.
- Eat pulses and legumes, such as rajma, chana and lentils, daily.
- Include millets such as ragi and bajra.
- For non vegetarians, meat, fish and eggs provide iron that the body absorbs more easily.
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Help your body absorb iron
- Eat vitamin C rich foods, such as amla, guava, lemon and oranges, with iron rich meals.
- Avoid tea and coffee with or just after meals, since they reduce iron absorption.
- Traditional methods like sprouting and fermenting pulses and grains can improve absorption.
Government programmes
The Anemia Mukt Bharat programme of the Ministry of Health and Family Welfare provides iron and folic acid supplements to children, adolescents, pregnant and breastfeeding women, along with deworming and testing. The government also supplies fortified rice through public distribution and other schemes.
When to see a doctor
If you feel unusually tired or have the signs listed above, consult a doctor and get a haemoglobin test. Do not take iron tablets on your own for long periods, since the right dose and cause need medical assessment.
Bottom line
Iron rich foods, vitamin C and avoiding tea with meals are simple steps against anaemia. Regular testing, especially for women and children, helps catch it early.
Disclaimer: This article is for general information only and is not a substitute for medical advice. Consult a qualified doctor before starting any treatment or if you have symptoms.
Source / स्रोत: ICMR-NIN Dietary Guidelines for Indians 2024 (PDF), Anemia Mukt Bharat, MoHFW, National Family Health Survey
