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Anemia is becoming a common problem nowadays, especially among women and children. Fatigue, weakness, irritability, inability to concentrate and facial discoloration are all symptoms caused by iron and vitamin deficiency. Anemia can be easily controlled by adopting proper and nutritious diet.

According to the National Health Mission (NHM), taking a balanced and nutritious diet regularly does not cause deficiency of iron, vitamins and other essential nutrients in the body. This not only prevents anemia but also improves the health of the entire family.

NHM says that the cheapest and most effective way to prevent anemia is a balanced diet. Give priority to natural foods in your diet instead of market supplements. Health experts recommend keeping variety in your diet and using seasonal fruits and vegetables. Women, pregnant mothers and growing children need special attention.

Now the question is what to eat to avoid anemia? According to health experts, include nutrient-rich things like green vegetables, protein-rich food, fruits, milk, cheese and dry fruits in your daily plate.

Green vegetables:- Spinach, mustard greens, fenugreek, bathua etc. are rich in iron. Eating these regularly removes anemia. These can be lightly cooked or taken as salad.

Protein rich diet:- Pulses, soybean etc. provide energy to the body and help in increasing hemoglobin. Vegetarians can also eat chickpeas or kidney beans along with lentils and rice.

Fruits: – Fruits like banana, dates, papaya, orange and pomegranate are rich in vitamin C and iron. Vitamin C helps in the absorption of iron, so eating fruits and vegetables together is beneficial.

Nuts and seeds: Flax seeds, pumpkin seeds and walnuts provide magnesium and other minerals. A handful of nuts daily is very good for health.

Dairy products:- Milk, curd and cheese are good sources of calcium and protein. These make bones and muscles strong.