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Have you experienced these symptoms lately: fatigue, weakness, pale skin, headaches, and dizziness? Then you may be suffering from Iron Deficiency Anemia (IDA).
These symptoms may cause inconvenience once they start interfering with your daily activities.
What if your diet has something to do with why you are experiencing these symptoms? Read more to learn how the Filipino diet affects the growing number of Filipinos with iron deficiency anemia.
Incidence of IDA in the Philippines
Iron Deficiency Anemia, often known as IDA, is a common condition in the Philippines. Pregnant women make up (26.4%)of the anemic population in the Philippines, followed by elderly men (23.0%), and nursing mothers (16.7%).
Why Is IDA Prevalent in the Philippines?
According to Asian Development Bank, About 80% of Filipinos use rice as their primary diet, making it a significant part of household purchases.
Having rice as a staple of the Filipino diet is one of the reasons why iron deficiency anemia is prevalent in the Philippines. Unfortified rice has a high quantity of a substance called phytate which has been studied to significantly reduce the body's capability to absorb iron.
Aside from that, Filipinos usually prepare food under high temperatures. Filipinos love to braise and boil food to make the dishes more flavorful. Sadly, cooking food at high temperatures contributes to less iron retention.
Tips on how to get enough Iron from your Diet
Eating a varied, balanced, and healthy diet with focus on whole, unprocessed food can help increase your iron intake. To ensure that your daily consumption is enough, follow these easy tips.
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Switch to a Healthier Rice Variety.
If you can't live without rice, consider switching to a healthier option such as organic black rice or rice that has been iron-fortified. The iron concentration of black rice is quite higher than that of brown rice and white rice.
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Enjoy Your Meat!
Remember that the body absorbs heme iron (iron from animal meat) easier than non-heme iron (iron from plants). In general, the redder the meat, the higher the heme iron concentration is, so enjoy foods such as beef, pork, and poultry.
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Go Green.
Try consuming food with non-heme iron(iron from plants) if you prefer to eat vegetables over meat. Spinach, peas, broccoli, and string beans are all good sources of non-heme iron.
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Try Steaming Your Food.
You can also get more iron from the food you eat by changing the way you prepare your food. One of the best cooking techniques for retaining nutrients is steaming, particularly water-soluble iron, which seems to be susceptible to temperature.
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Reduce Alcohol Intake.
Because of the celebratory nature of Filipinos, 40% of adult Filipinos drink alcohol. Alcohol on the other hand enlarges and destroys red blood cells by making them mature faster. If you want to get more iron, limit your alcohol intake.
Consider Taking An Iron Supplement:
Along with a few healthy tweaks to your regular diet, supplements can help in making sure that you get enough of the nutrients you need. Iron supplements may help you meet your daily iron requirements in order to prevent and treat iron deficiency anemia with proper diet and exercise.
Taking Iron + B-Complex + Folic Acid (Hemarate® FA) coupled with a nutritious diet and regular exercise can help promote red blood cell production and reduce the risk of iron deficiency anemia.
Iron + B-Complex + Folic Acid (Hemarate® FA) is available in all leading drugstores nationwide. If symptoms persist, consult your doctor. Head on to this website to learn more about Iron Deficiency Anemia.
ASC Ref Code U132P112922HS
