Celebrity nutritionist Rujuta Diwekar is known to give practical solutions to everyday food consumption. At a time when people are constantly concerned about their health, and are conveniently making their own decisions about their diet, she highlights the importance of iron and haemoglobin.
In a post on Instagram, the celebrity nutritionist shares, “Anaemia is the biggest nutritional deficiency that we face as a country with 3 out of 4 women having low dietary iron intake. Fatigue, weakness, irritability, hair loss, menstrual discomfort, dull skin, are some of the common symptoms. A wholesome diet that is nutritious and diverse, helps prevent this and also keeps Hb levels in a good range. Here’s to good food and to a good life.”
In a video along with the post, Rujuta Diwekar recommends seven easy steps to maintain good iron and haemoglobin levels:
1. Eat a fresh fruit every day: With the easy availability of mangoes, which is in season, contains Vitamin C, which is also available in guavas, and cashew fruit. “When you get a good amount of Vitamin C, you are able to assimilate iron better, and your haemoglobin levels are good.”
2. Eat pulses and legumes: Everybody should eat pulses and legumes like moong, arhar, matki, kulith – all of these things give you amino acids, Vitamin B, and good fibre — all of these all help assimilate iron. However, you need to eat this with rice, chapati or bhakri, if you eat it plain, you will not get many benefits out of it.
3. Have dahi, chaas, lassi: Consuming dahi, chaas and lassi, especially with your breakfast or lunch, can also help you with iron assimilation
4. Have chana and jaggery: Chana and jaggery also help with iron assimilation
5. Have apricot or jadaalu/khumani once daily is also a good source for iron.
6. Have Aliv laddoo because it is rich in iron
7. Use iron tawa, kadhai and karchi as it also keeps your iron level good
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Benefits of iron
In the same video, Diwekar highlights the benefits of iron in the body. She says, T`he benefits of iron including better thyroid function, and improved ovarian functioning, and a better mood, along with good skin and hair health, along with better energy levels.”
She adds that it is also important to avoid tobacco, cigarettes, and alcohol, which reduces iron assimilation, apart from overconsumption of black coffee. If you are consuming juices and smoothies every day, and not eating “real food” and taking laxatives too, then it will affect your iron levels.
Even consuming too much of salad while avoiding real food, is also bad for iron assimilation.
Last but not the least, Rujuta reminds that it is important to keep it simple and approach your meals with common sense.