best Nutrients supplement for anemia

1. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU ?FLAT EXTRA 5% OFF ON PREPAID ORDERS. CODE: SUPERWOMAN 8 KEY NUTRIENTS TO HELP IN ANEMIA JULY 6, 2023 Share Iron is a vital mineral that plays a crucial role in maintaining our health and well-being. It serves numerous functions in the body, including carrying oxygen, supporting energy production, and aiding in cell growth and development. Additionally, iron supports the immune system, promotes brain function, and aids in DNA synthesis. FOOD SOURCES OF IRON: Including iron-rich foods in our diet is crucial to meet our iron needs. Some excellent sources of iron include: Lean Meats: Red meat, poultry, and fish, such as chicken, and salmon, are rich in heme iron, which is easily absorbed by the body. https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 1/16

2. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Legumes: Beans, lentils, chickpeas, and soybeans are great plant-based sources of iron, especially for vegetarians and vegans. Whole grains: Bajra, ragi, quinoa and buckwheat. Dark Leafy Greens: Spinach, kale, and Fenugreek leaves are iron-rich vegetables that also provide other essential nutrients. Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sesame seeds are not only tasty but also contain iron. IRON DEFICIENCY Iron deficiency, if left untreated, can have significant implications on our health. It can lead to anemia, a condition characterized by a decrease in red blood cells or insufficient hemoglobin. Common symptoms include: SYMPTOMS Loss of appetite Apathy (lack of interest, enthusiasm or concern) Pale skin Spoon shaped fingernails Breathlessness or exertion Fatigue Tiredness Irritability and depression Iron deficiency during pregnancy can pose risks to both the mother and the developing baby, increasing the likelihood of preterm birth and low birth weight. In children, iron deficiency can impair growth and cognitive development. PREVENT IRON DEFICIENCY Consume Iron-Rich Foods: Incorporate a variety of iron-rich foods into your diet regularly. Enhance Iron Absorption: Pair iron-rich foods with vitamin C-rich foods, like citrus fruits, bell peppers, and strawberries, as vitamin C aids in iron absorption. https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 2/16

3. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Avoid Excessive Iron Blockers: Some substances, like tannins in tea and coffee, can inhibit iron absorption. Limit their consumption, especially during meals. Consider Iron Supplements: If you struggle to meet your iron needs through diet alone, consult a healthcare professional who can recommend appropriate iron supplements. COPPER Copper is an essential mineral that our body requires in trace amounts to perform various functions. It plays a critical role in the formation of red blood cells, maintenance of healthy bones, connective tissues, and nervous system function. Copper also acts as an antioxidant, protecting against free radical damage. FOOD SOURCES Organ meats such as liver and kidney are excellent sources of copper. Shellfish, particularly oysters, are rich in copper. Nuts and seeds, including almonds, cashews, and sesame seeds, are good sources. Whole grains like wheat and oats contain copper. Legumes, including lentils, chickpeas, and beans, provide copper. Dark chocolate is also a decent source of copper. COPPER DEFICIENCY Copper deficiency is rare but can occur in certain cases, such as malnutrition, malabsorption disorders, or excessive zinc intake. Some common symptoms of copper deficiency include: Anaemia (due to impaired iron metabolism) Fatigue and weakness Frequent infections Bone and joint abnormalities Pale skin Hair and skin pigmentation changes Neurological symptoms like numbness and tingling Impaired growth in children https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 3/16

4. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU PREVENTION Include copper-rich foods in your diet, such as organ meats, shellfish, nuts, seeds, whole grains, legumes, and dark chocolate. Consume a balanced diet with a variety of nutrient-rich foods. Avoid excessive intake of zinc supplements, as high levels of zinc can interfere with copper absorption. VITAMIN C (ASCORBIC ACID) Vitamin C, also known as ascorbic acid, is an essential vitamin that plays a crucial role in the growth, development, and repair of body tissues. It's also important for the formation of collagen, the absorption of iron, and the functioning of the immune system. FOOD SOURCES: Citrus fruits: Oranges, lemons, limes, grapefruits, and tangerines are excellent sources of vitamin C. Berries: Strawberries, blueberries, raspberries, and blackberries are all packed with vitamin C. Kiwi: Kiwi fruit is a great source of this vitamin. Papaya: This tropical fruit is rich in vitamin C. Pineapple: Fresh pineapple is another fruit that provides a good amount of vitamin C. Guava: Guava is a tropical fruit known for its high vitamin C content. Bell peppers: Red, yellow, and green bell peppers are excellent sources of vitamin C. Broccoli: This cruciferous vegetable is not only high in vitamin C but also contains other beneficial nutrients. Tomatoes: Tomatoes, especially when consumed raw, are a good source of vitamin C. Leafy greens: Spinach, kale, and other leafy greens contain vitamin C along with other essential nutrients. VITAMIN C DEFICIENCY https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 4/16

5. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Deficiency in vitamin C can lead to a condition called scurvy. The deficiency prevents the normal synthesis of collagen. Some common symptoms include: SYMPTOMS Fatigue Weakness Bleeding gums Swollen and painful joints Slow wound healing Dry and splitting hair PREVENTION Consume vitamin C-rich foods: Citrus fruits, berries, kiwi, papaya, pineapple, guava, bell peppers, broccoli, tomatoes, and leafy greens are excellent sources. Eat them fresh. Store and prepare foods properly: Vitamin C can be easily destroyed by light, heat, and prolonged storage. To retain its content, store fruits and vegetables in a cool, dark place and minimise the cooking time. Include a mix of sources: Consuming a variety of fruits and vegetables ensures that you get a broad range of nutrients, including vitamin C. Aim for a colourful plate with different types of produce. Consider supplementation if needed: In cases where it's challenging to meet vitamin C requirements through diet alone, or if you have specific health conditions. VITAMIN B6 (PYRIDOXINE) Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is necessary for a variety of biological processes. It aids in the production of neurotransmitters like serotonin and dopamine, which govern mood and behavior. It also aids in the production of hemoglobin, a protein found in red blood cells that transports oxygen throughout the body. Vitamin B6 is also necessary for brain growth and function, immune system health, and hormone regulation. FOOD SOURCES https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 5/16

6. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Organ Meats & Fish: Liver, specifically chicken liver, turkey and fish like salmon, tuna contain good amounts of vitamin B6. Legumes: Beans, lentils, and chickpeas are plant-based sources of vitamin B6. Nuts and Seeds: Sunflower seeds, pistachios, and walnuts are among the nuts and seeds that contain vitamin B6. Whole Grains: Whole grains like brown rice, oats, and quinoa also contain vitamin B6. Fruits: Bananas and avocados are a decent source of vitamin B6. DEFICIENCY Vitamin B6 deficiency is rare, but it can occur in individuals who have poor absorption of nutrients due to intestinal disorders or those who consume a diet high in processed foods. Symptoms of Vitamin B6 deficiency include SYMPTOMS Neurological Symptoms: Vitamin B6 deficiency can result in neurological problems such as depression, disorientation, irritability, and difficulties concentrating. Skin disorders can cause a rash or dry, flaking skin. Anaemia: A lack of vitamin B6 can cause anaemia, which is characterised by reduced red blood cells and causes exhaustion, weakness, and shortness of breath. Immune Deficiency: A weaker immune system makes you more prone to illnesses. Mouth and Tongue Disorders: Deficiency can result in a sore tongue, cracks at the corners of the mouth, or a swollen tongue. PREVENTION Maintain a Balanced Diet: Include vitamin B6-rich foods in your diet, such as poultry, fish, beans, lentils, bananas, spinach, avocados, and whole grains. Limit Alcohol Consumption: If you consume alcohol, do so in moderation to prevent vitamin B6 depletion. https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 6/16

7. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Consider Supplementation: If you have a restricted diet or a medical condition that affects vitamin B6 absorption, your doctor may recommend supplementation. VITAMIN B9 (FOLIC ACID) Vitamin B9, also known as folate or folic acid, is a water-soluble vitamin that is required for several body functions such as DNA synthesis, red blood cell creation, and cell division. It is especially critical during pregnancy to promote foetal growth and prevent birth abnormalities. FOOD SOURCES Green leafy vegetables: Spinach, kale, collard greens, turnip greens, and mustard greens are excellent sources of folate. Broccoli: This cruciferous vegetable contains folate along with other essential nutrients Legumes: Lentils, chickpeas, and kidney beans are all good sources of folate. Citrus fruits: Oranges, grapefruits, and lemons contain moderate amounts of folate. Avocado: Apart from being a healthy fat source, avocados provide a decent amount of folate. Sunflower seeds: Snacking on sunflower seeds can contribute to your folate intake. Fortified foods: Many grain products, such as bread, pasta, and breakfast cereals, are often fortified with folic acid, a synthetic form of folate. DEFICIENCY Folic acid insufficiency can result in folate deficiency anaemia, which can cause a variety of symptoms. Some symptoms include: SYMPTOMS Fatigue and weakness: A lack of folic acid can result in a decrease in the synthesis of red blood cells, resulting in anaemia and symptoms of tiredness and weakness. Pale skin and shortness of breath: Pale skin, as well as shortness of breath and heart palpitations, can be caused by anaemia. https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 7/16

8. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Mouth sores and tongue swelling: Folic acid deficiency can result in mouth sores and a swollen, red tongue. Digestive issues: Some people may develop digestive difficulties such as diarrhoea, loss of appetite, and weight loss. Changes in mental health: Folic acid shortage can influence mood, causing irritation, depression, or bewilderment. Children with stunted growth: Inadequate folic acid consumption in children might result in poor growth and delayed development. PREVENTION Consume folate-rich foods: such as dark leafy greens (spinach, kale), legumes (beans, lentils), citrus fruits, fortified cereals, and whole grains. These foods are high in naturally occurring folate. Take folic acid supplements: If you are at a higher risk of deficiency, such as during pregnancy or due to certain medical problems. Cook food correctly: Folic acid is heat sensitive, thus cook meals containing folate carefully and prevent prolonged cooking or overcooking. Limit your alcohol consumption: Excessive alcohol drinking can impair folic acid absorption and raise your risk of insufficiency. Alcohol should be consumed in moderation or avoided entirely. Consider prenatal care: Pregnant women or those planning to get pregnant should discuss folic acid supplements with their healthcare provider. Adequate folic acid consumption is critical for foetal development and can help prevent neural tube abnormalities. VITAMIN A (BETA- CAROTENE) Vitamin A is a necessary ingredient that aids in the maintenance of healthy vision, the promotion of growth and development, reproductive organs and the support of the immune system. Beta-carotene is a vitamin A precursor, which means it can be turned into vitamin A in the body. https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 8/16

9. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU FOOD SOURCES: Vitamin A (beta-carotene) can be obtained from plant-based sources. Here are some common food sources of vitamin A: Orange and yellow fruits and vegetables: contain beta-carotene, which the body converts to vitamin A. Examples include carrots, sweet potatoes, pumpkin, and mangoes. Leafy green vegetables such as spinach, kale are high in beta-carotene. Red and orange bell peppers: These peppers are high in beta-carotene. Apricots: Both fresh and dried apricots are high in beta-carotene. Papaya: This tropical fruit is high in beta-carotene. Cantaloupe: Another fruit high in beta-carotene, which can help with vitamin A absorption. DEFICIENCY OF VITAMIN A Vitamin A deficiency occurs when the body doesn't get enough vitamin A or beta-carotene. Here are some of the most common signs of vitamin A deficiency: SYMPTOM Night Blindness: Difficulty seeing in low light or at night is one of the first indicators of vitamin A insufficiency. Xerophthalmia: If untreated, this disorder causes dryness, thickness, and clouding of the cornea, which can lead to blindness. Dry Skin: A lack of vitamin A can cause dry, rough, and flaky skin. Follicular Hyperkeratosis: A lack of vitamin A can result in tiny, raised bumps on the skin, particularly in hair follicles. Increased Infection Susceptibility: A weakened immune system as a result of vitamin A deficiency makes people more susceptible to diseases, particularly respiratory and gastrointestinal infections. PREVENTION https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 9/16

10. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Balanced Diet: The most efficient strategy to prevent deficiency is to have a diversified and balanced diet rich in vitamin A-rich foods. Include plant-based sources of provitamin A carotenoids in your diet. Consume Vitamin A-Rich Foods: Include orange and yellow fruits and vegetables (carrots, sweet potatoes, mangoes), leafy green vegetables (spinach, kale), and red and orange bell peppers in your diet. Dietary Supplements: Dietary supplements may be indicated in some situations, particularly for persons at high risk of deficiency, such as pregnant women and children in areas with limited access to different food sources. Breastfeeding: Giving newborns breast milk, which includes vitamin A naturally, can help prevent deficiency throughout the early stages of life. Food Fortification: To treat vitamin A deficiency on a population basis, eat fortify staple foods such as sugar, wheat, and cooking oil with vitamin A. VITAMIN B7 (BIOTIN) Vitamin B7, often known as biotin, is a water-soluble vitamin that plays an important part in the body's metabolic activities. It is necessary for carbohydrate, lipid, and protein metabolism, as well as the maintenance of healthy hair, skin, and nails. FOOD SOURCES While the human body may produce modest amounts of biotin through gut microbes, it is still best to get it through food. Here are some common vitamin B7 dietary sources: Egg yolks: One of the best sources of biotin is egg yolks. They have a high biotin content and are abundant in protein. Organ Meats: Biotin is abundant in organ meats such as liver and kidneys. However, because of their high cholesterol level, organ meats should be ingested in moderation. Nuts and seeds: Almonds, peanuts, walnuts, and sunflower seeds are good sources of biotin. They also provide healthy fats and other nutrients. Whole grains: Whole grains like wheat germ, oats, and brown rice contain biotin. However, if whole grains are cooked or refined, the biotin content decreases. https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 10/16

11. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Legumes: Soybeans, lentils, and chickpeas are legumes that provide biotin as well as fibre and protein. Dairy products: Milk, cheese, and yogurt contain biotin, but the levels can vary. Choose low-fat or non-fat options for healthier choices. Fish and sea food: Certain types of fish, such as salmon, tuna, and sardines, contain biotin. Additionally, shellfish like mussels and oysters are good sources. Vegetables: Some vegetables, including sweet potatoes, spinach, broccoli, and cauliflower, contain biotin. Eating a variety of vegetables ensures a well-rounded intake of vitamins and minerals. DEFICIENCY Although biotin deficiency is uncommon, it can develop and cause specific symptoms. Some common symptoms include: SYMPTOMS Hair and Skin Issues: Hair thinning, brittle hair, and hair loss are early indicators of biotin insufficiency. Dry, scaly skin and rashes around the eyes, nose, mouth, and genital area are also possible. Neurological symptoms: Severe biotin deficiency can cause neurological symptoms as sadness, lethargy, hallucinations, numbness, and tingling in the extremities. Muscle discomfort: A shortage of biotin may cause muscle discomfort, weakness, and cramping in certain people. Fatigue and lack of energy PREVENTION Consuming a well-balanced diet rich in biotin-rich foods can help prevent deficiency. Egg yolks, organ meats (liver, kidney), salmon, nuts (almonds, walnuts), seeds (sunflower seeds), legumes (peanuts, lentils), whole grains, and dairy products are all good sources of biotin. https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 11/16

12. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Biotin Supplements: Biotin supplements can be taken under medical supervision if an individual is unable to satisfy their biotin requirements through diet alone. Raw egg whites include a protein called avidin, which binds to biotin and makes it less available for absorption. Cooking egg whites denatures avidin, making it safe to consume cooked eggs VITAMIN B12 (COBALAMIN) Vitamin B12, also known as cobalamin, is an essential component that is required for red blood cell development, brain function, and DNA synthesis. It is mostly found in animal products, and its food sources include: SOURCES Meat and Poultry: This vitamin is particularly abundant in organ meats such as liver and kidney. Also found in chicken, turkey and other poultry items. Seafood: Fish and shellfish are high in vitamin B12. Salmon, sardines, tuna, oysters, and mussels are among examples. Dairy Products: Vitamin B12 can be found in milk, cheese, yoghurt, and other dairy products. Eggs: Both egg white and yolk contain vitamin B12, with the yolk being the more abundant source. Some plant-based meals particularly morning cereals, plant-based milks, and meat alternatives, are fortified with vitamin B12. Nutritional yeast is a popular condiment that is frequently used as a cheese substitute in vegan meals. Vitamin B12 is added to several forms of nutritious yeast. DEFICIENCY Vitamin B12 deficiency occurs when the body doesn't produce enough vitamin B12, a nutrient required for optimal nervous system function and red blood cell synthesis. Here are some of the most common signs of vitamin B12 deficiency: SYMPTOMS https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 12/16

13. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU Fatigue and weakness: Feeling fatigued and lacking energy, even after adequate rest, is one of the early indicators of B12 insufficiency. Anaemia: B12 deficiency can cause megaloblastic anaemia, which is characterised by larger-than-normal red blood cells that cannot function correctly. Neurological issues: Vitamin B12 is essential for keeping healthy nerve cells. Symptoms of deficiency include numbness or tingling in the hands and feet, trouble walking, memory issues, and mood disturbances. Digestive issues: Some people with B12 deficiency may experience digestive problems like loss of appetite, weight loss, diarrhoea, or constipation. Glossitis: This refers to inflammation of the tongue, causing it to become swollen, red, and painful. PREVENTION Include animal-derived foods in your diet: Animal-derived foods such as meat, fish, poultry, eggs, and dairy products are the principal sources of vitamin B12. Including them in your diet can help you keep your B12 levels stable. Consider fortified foods: Some plant-based foods are fortified with B12, such as certain morning cereals, plant-based milk replacements, and nutritional yeast. Examine the labels to check that they contain vitamin B12. B12 pills: If you maintain a strict vegetarian or vegan diet or have trouble absorbing B12 from food, B12 supplements can be beneficial. To establish the proper dosage, consult your healthcare provider. Regular medical check-ups: If you are at a higher risk of B12 deficiency due to illnesses such as pernicious anaemia or gastrointestinal issues, you should see your doctor on a regular basis. SPINACH POWDER Spinach powder is gaining appeal in medicine as a natural and effective source of iron. Iron deficiency is a prevalent nutritional issue around the world, and it can cause a variety https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 13/16

14. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU of health problems such as fatigue, weakness, and reduced cognitive function. Individuals with low iron levels are frequently administered iron supplements to combat this. Many people, however, prefer to pursue natural alternatives that provide comparable benefits without the use of synthetic ingredients. Spinach powder, which is prepared from dehydrated spinach leaves, is a great option for anyone looking for a natural supply of iron. Spinach is well-known for its high iron content (2.95 mg) as well as vitamins C (30.28 mg), biotin (4.14 μg), folate (142 μg), and dietary fibre (2.38 gm) value per 100 gm. Because spinach is powdered, it becomes more convenient and adaptable. The bioavailability of spinach powder in iron medication is one of its major advantages. Iron bioavailability refers to the amount of iron that the body can absorb and use. Non- heme iron, present in spinach, is not as easily absorbed as heme iron found in animal products. However, certain components of spinach, such as vitamin C and other organic acids, can improve non-heme iron absorption. This means that spinach powder can be an effective iron supplement alternative when appropriately prepared and paired with additional substances that improve iron absorption. In addition to its iron content, spinach powder has numerous health benefits. It contains a high concentration of antioxidants, which help protect the body from oxidative stress and prevent inflammation. The inclusion of vitamin C helps to maintain a healthy immune system and increases collagen formation, which aids in tissue healing. Furthermore, spinach powder is high in dietary fibre, which promotes digestive health and prevents constipation. BEETROOT POWDER Iron deficiency is a common problem, and many people use iron supplements to augment their iron levels. While synthetic iron tablets are often recommended, some people choose to look into natural alternatives that provide comparable advantages. Beetroot powder, made from dried beetroot, because of its potential as a natural supply of iron, making it an interesting consideration in the context of iron tablets and supplements. Includes significant amounts of iron as well as other important minerals such as folate (97.37μg), vitamin C (5.26 mg), and dietary fibre (3.3 gm) value per 100 gm. Iron is essential https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 14/16

15. 1/13/24, 12:21 PM KEY NUTRIENTS TO HELP IN ANEMIA – THINK YOU for the formation of haemoglobin, which transports oxygen throughout the body. Iron deficiency can cause fatigue, weakness, and overall health problems. It is possible to serve by adding beetroot powder with iron pills. The iron bioavailability of beetroot powder in iron tablets is a considerable benefit. Beetroot, like spinach, contains non-heme iron, which is not as easily absorbed by the body as heme iron found in animal sources. However, adding beetroot powder with other iron-absorption-enhancing substances, such as vitamin C, can improve non-heme iron bioavailability. This suggests that beetroot powder, when correctly prepared, can be a viable source of iron in iron tablets. Aside from its iron content, beetroot powder has several other health benefits. It has a lot of antioxidants, especially betalains, which help reduce inflammation and protect against oxidative stress. Beetroot is also proven to benefit cardiovascular health by promoting normal blood pressure and blood flow. Furthermore, the presence of dietary fibre in beetroot improves digestion and promotes gut health. WRITTEN BY THINYOU LAB Back to blog https://thinkyou.co.in/blogs/healthy-facts/her-iron-plus-key-nutrients-to-help-in-anemia 15/16

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