Iron out deficiency
ANAEMIA is a blood disorder that is a result of a shortage of haemoglobin in red blood cells. These disc-shaped cells carry oxygen to the various organs in the body.
There are various causes of anaemia, but not eating a well balanced diet with enough iron is one of the most common. Iron is needed to produce sufficient haemoglobin. People most at risk of developing anaemia are vegans and women who are pregnant and lactating.
If you are anaemic, you may notice some of these symptoms:
• Pale skin
• Fatigue and feeling weak
• Shortness of breath
• Fast heart rate
Research shows that low iron levels can affect performance, cognitive ability and productivity.
A doctor will run a blood test to determine the cause. If it is due to a lack of iron in your diet, the doctor will prescribe an iron supplement.
However it is important to eat a well-balanced diet.
ANAEMIA IN PREGNANCY
Pregnant and lactating women need more iron because the volume of blood in their body increases for the baby and placenta. Unfortunately, some women do not have sufficient iron in their body. By the second or third trimester of their pregnancy, they may not have enough iron to produce sufficient haemoglobin.
If you are pregnant and breastfeeding, you’ll need more protein, iron, calcium, folic acid, beta carotene (a form of Vitamin A) and Vitamin C. As you require a higher amount of important nutrients that can be difficult to get from food alone, your doctor will prescribe supplements right from the beginning of the antenatal visits.
All antenatal supplements contain iron. But if you are anaemic, your doctor may prescribe daily iron supplements. Be sure to follow your doctor’s instructions on the dosage at all times.
Epidemiological studies show that pregnant women with iron deficiency anaemia have an increased risk of having a premature delivery and low birth weight baby. In developing countries, there are incidences of maternal mortality due to iron deficiency anaemia.
GET YOUR IRON
Follow these tips to make sure you get sufficient iron.
• Include food choices that are naturally high in iron most days of the week. Good sources are red meat (beef, lamb and mutton), sardines, dark leafy green vegetables, soya beans, tauhu, tempeh, dried fruit and seafood. These food choices will complement your iron supplement intake. (See sidebar)
• Read food labels and select food products that are fortified with iron such as crackers, bread, wholegrain cereals and orange juice.
• Vegans run a high chance of becoming anaemic, especially vegan pregnant women. Include a variety of iron rich beans and vegetables.
• Do not take iron or antenatal supplements with coffee, tea or dairy. Caffeine from the coffee and tea, while calcium in dairy inhibit the absorption of nutrients.
• If you’ve already drank coffee, tea or milk, wait at least two hours before taking iron supplements.
• Iron is better absorbed when taken together with Vitamin C rich food or drink. For example, have some fruit after having a meal with high iron, such as a lentil dish.
• Supplements only work well if taken consistently. Stick to a routine you can follow.
Iron-rich food
The recommended nutrient intake of iron for men is 9mg per day. For premenopausal women, it’s 20mg and for women who have reached menopause, 8mg. Include a variety of these iron-rich food in your diet to maintain normal iron levels:
• 1 cup cooked lentils = 6.59mg
• 1 cup cooked lima or navy beans= 4.5mg
• 1 cup cooked red kidney beans= 5.2mg
• 1 cup cooked black-eye peas=2.34mg
• 100g beef = 3.47mg
• 100g ikan bilis (anchovies) = 5.3mg
• 100g fern shoots (pucuk paku) = 4.8g
• 100g fried soya bean curd = 7.3mg
• 100g bitter gourd= 6.1mg
• 100g kangkung= 5.2mg
• 10 dried figs = 4.18mg
• 10 prunes = 2mg
• 90g cooked clams= 23.76mg
• 90g cooked mussels= 5.71mg
• 1 medium cooked potato (with skin) = 2.75mg
• 1 cup cooked spinach = 6.40mg
Dry Fried Chili Beef
Serves: 5
Ingredients:
600g lean beef cut into thin, small strips across the grain
2 tbs olive oil
200 ml to 300 ml water
Salt to taste
To be pounded or blended toa fine paste:
12 dried chillis
12 shallots
6 cloves garlic
2cm ginger
Method:
1. Heat olive oil in a non-stick pot
2. Sauteé the blended ingredients until fragrant for about three minutes
3. Add beef and stir fry for two minutes until the pink of the meat turns light brown.
4. Add water and stir fry.
5. Reduce heat and continue cooking until a thick gravy.
6. Season with salt to taste.
7. Serve with rice and vegetables.
Nutritional information
Calories: 235
Carbohydrates: 5.6g
Protein: 29g
Total fat: 10.3g
Cholesterol: 69.2mg
Fibre: 1.7g
Sodium: 300 mg