Inadequate hemoglobin
levels in red blood cells causes anemia. This serious condition slows
the rate of oxygen absorption into the blood, resulting in fatigue,
headaches, brittle hair and decreased cognitive ability. According to
the Center for Disease Control and Prevention, men between the ages of
18 and 70 need between 8 and 11 grams of iron per day. Women in this
same age range require between 15 and 18 grams of iron per day.
Insufficient dietary iron is the primary cause of anemia, but other
vitamin deficiencies can exacerbate this condition. Although anemia
occurs throughout the world, the standard diet in certain countries, such as India, increases the risk of anemia.Types of Iron
The
two varieties of dietary iron are and non-heme. Plant-based foods,
such as beans and vegetables, provide non-heme iron, while heme iron is
found in animal meat. Both types of iron contribute to your hemoglobin
levels, but your body absorbs heme iron much more easily than non-heme
iron. The difference in absorption rates requires you to eat larger
quantities of non-heme foods to achieve the same iron levels.
Limited Meat
While
not strictly vegetarian, the cow is considered sacred in Hinduism,
making beef non-existent in the Indian diet. Chicken is acceptable, but
it appears infrequently in traditional Indian dishes. Just 3 ounces of
lean beef provides over 3 grams of iron. Chicken and turkey provide
considerably less iron, with 3 ounces of chicken breast offering just
over 1 gram of iron. A single serving of beef and chicken liver contains
three days worth of iron, but the Indian diet rarely includes liver.
Given the level of iron in meat, removing, or at least limiting, these
items increases the risk of anemia.
Insufficient Greens
The
Indian diet includes an insufficient amount of green vegetables, such
as spinach and kale, which provide the micronutrients necessary for the
body to break down dietary iron. A 2007 compilation study published in
"Indian Pediatrics" found that the quantity of micronutrients, such as
folate and vitamin A, in the diet
of Indian children were also inadequate. Even if the Indian diet
included adequate amounts of non-heme iron, the body can't break down
iron for absorption without the necessary micronutrients. Anything the
body cannot break down is passed through the digestive tract, which
deprives the body of necessary iron, thus causing anemia.
Inadequate Vitamin C
Vitamin
C enables the absorption of iron into the blood stream after other
micronutrients break down the mineral. Consuming vitamin C-rich foods
when eating non-heme iron sources common in the Indian diet, such as
beans and legumes, increases your body's iron absorption. Given that
iron-rich foods are limited in the Indian diet, maximizing absorption
when iron is available helps prevent anemia. For example, serving slices
of citrus fruit, such as lemons or oranges, alongside a a traditional
Indian dal boosts your ability to absorb iron from the lentils.
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