Report indicates a surge in case of anaemia in India: Here's how you can increase Red Blood Cells (RBC) count naturally

Iron deficiency anaemia has always been a matter of concern in the country. But as per a recent National Family Health Survey (NFHS) released by the Union Health Ministry, the situation has turned more distressing with a surge in the cases of anaemia across age groups, particularly among children and women.

The NFHS 2019-21 data, the fifth in the series, reveal that anaemia in children had increased from 58.6 per cent to 67 per cent from the last survey conducted in 2015-16. In case of women, it has gone from 54.1 per cent to 59.1 per cent. There is also a 2 per cent spike in cases of anaemia among pregnant women. The prevalence of anaemia among men is lower as compared to women. Moreover, most cases are reported from the rural area.

Anaemia is referred to as a condition in which the blood lacks a sufficient amount of healthy red blood cells. These blood cells are responsible for carrying oxygen to the body's tissues with the help of haemoglobin.

Anaemia can be caused due to several reasons like parasitic infections, or underlying diseases and malnutrition. Of all, anaemia caused due to the deficiency of iron (a trace mineral) in the body is the most common one. The mineral is responsible for producing healthy red blood cells that contain a protein called haemoglobin. It may be caused due to a poor amount of iron intake or poor absorption of iron by the body. Its symptoms may include fatigue, dizziness, headaches, sensitivity to cold and shortness of breath. Based on the severity of the condition, the doctor may prescribe medication to overcome the nutrient deficiency. Another way to increase the number of red blood cells in the body is by including iron-rich food in the diet. Here are 7 foods that are rich in iron.

Meat, eggs and chicken all are sources of heme iron. Special organ meat is best for those suffering from iron-deficiency anaemia. Meat and poultry are also high in protein and rich in B vitamins, copper, and selenium. 100-gram of organ meat provides about 6.5 mg of iron. They can help boost immunity and build muscles.

Seafood is extremely nutritious and is a source of high-quality iron. Shellfish contains the highest amount of iron, followed by oysters and mussels. Fish like salmon, sardine and mackerel also contain a considerable amount of seafood. They also contain zinc and protein that help to boost your immunity.

For all vegetarians and vegans, legumes are the best sources of iron. Chickpea, kidney beans, lentils there are so many varieties of legumes to experiment with. One cup of cooked legumes contains about 6.6 mg iron. They are also rich in folate, magnesium, potassium and protein.

Winter is a season when you can find different types of leafy greens. Include all of them in your diet as they are superior sources of iron. Spinach, mustard leaves, methi leaves are low in calories but are dense in nutrients. 100 grams of leafy green contain approximately 2.7 mg of iron. They are also rich in antioxidants that can help to prevent you from cold and flu in the winter season.

Pumpkin seeds, raisins, apricots, sesame seeds and almonds can also be added to the diet when you are dealing with iron deficiency. They also contain healthy fatty acids, zinc, protein and other vital nutrients required by the body. A handful of nuts, dried fruits and seeds in a day can fulfil 13 per cent of the daily requirement of iron by the body.

Our body can absorb more iron from animal-based food products as compared to plant-based food products. But you can increase the amount by pairing your iron-rich food correctly. Some food can enhance the absorption process, while others can block it. Pairing them with vitamin C, B and beta-carotene can help your body absorb more iron, while phytate, caffeine and tannin can reduce it.