RBC Folate Tips

Anemia is a condition where the red blood cell count is reduced due to deficiencies within the system. This is usually caused by a lack of iron, folate and other related nutrients in the diet. Anemia is a major public health concern in India as over 50 percent of women are known to be anemic. This pushes up the mortality rate of young mothers and even children.

Some symptoms of Iron deficiency anemia
Anemia has a wide range of symptoms which varies from person to person. However there are some generic symptoms which can be noticed in most people. Some of these are
1. Pale appearance of skin - Many people exhibit this symptom where their skin appears to be pale as there is a reduced amount of oxy - hemoglobin in the skin.
2. Physical weakness, light headedness and fatigue - This is a general symptom, which many tend to suffer from and complain about. Fatigue and weakness may come in very quickly even with the slightest effort.
3. Hair loss - Many women may complain about hair loss due to Iron deficiency  anemia.

Some other symptoms are -
a. Breathlessness
b. Constipation
c. Missed or irregular periods
d. Numbness or burning sensations
e. Depression
f. Tinnitus among others

Causes of Iron deficiency anemia
The primary cause of Iron deficiency anemia is the lack of iron in the diet which causes the hemoglobin in the blood to be reduced. Some of the patients may still have Iron deficiencyanemia as they have developed gastrointestinal disorders which prevents the absorption of nutrients like iron within the body.

How to treat Iron deficiency anemia

Diet related anemia can be easily cured or controlled with changing diets. Inclusion of certain foods within the diet can easily reverse the Iron deficiencies. Some of the food items that help with deficiencies are:
1. Fortified cereals
2. Green dark leafy vegetables
3. Poultry items
4. Eggs
5. Meat
You may also require certain iron supplements if you have certain underlying conditions which is causing issues with iron absorption.

How to prevent Iron deficiency anemia

It is important, especially for women to go for regular checkups to your doctor and also a hemoglobin check up. Your doctor or dietician can tell you to include certain foods in your diet that include folate, iron and vitamin B 12 so that the level of hemoglobin in your blood can be maintained at healthy levels.

An obese tummy increases chances of various life threatening disorders or diseases exponentially. Diseases such as diabetes, cardiovascular problems and orthopedic problems are common among obese people. Selecting proper foods is very important in this regard as they help in maintaining optimal weight levels and lose fat.

8 Foods that can help in getting a flat stomach are-
1. Almonds: Almonds are very beneficial to your health as they have good amounts of Vitamin E, folate, fiber, protein and healthy fats. They help in controlling food cravings and building muscle in the body. They also reduce chances of being affected by various cardiovascular diseases and even cancer.

2. Eggs: Eggs are considered to be a super food as they are packed with nutrients. Egg protein has a high biological value which indicates how well the protein is absorbed into your body. Eggs also keep you fuller so that you can control hunger cravings.

3. Salmon: Salmon contains protein along with omega-3 fatty acids that help in maintaining muscle protein levels. It also reduces your risk of getting affected by diabetes and heart diseases.

4. Yoghurt: Yoghurt is a pro-biotic that is beneficial for the digestive system. It contains a good balance of carbohydrates and protein that is beneficial in losing fat.

5. Vegetables: Vegetables are good for the body as they assist in the elimination of free radicals. They contain fiber in good amounts which help in keeping you full and control hunger cravings. Folate, abundantly found in vegetables, minimizes risks of stroke and colon cancer by large amounts.

6. Lean meat: Lean meats like chicken and turkey assist in controlling obesity and heart diseases. They contain high amounts of protein which help in building muscle and boosting the immune system. 

7. Peanut butter: Consuming peanut butter in moderate amounts helps in building muscle, boosting testosterone levels in the body and burning fat. It is packed with healthy fats that assist in enhancing testosterone levels which burns fat. It also helps in controlling hunger cravings.

8. Whole grains: Whole grains contain complex carbohydrates which do not allow the sugar level to fluctuate and provide a steady stream of energy to the body. 
 

Anemia (or anaemia) is a medical condition which generally occurs in a human body because of the lack of required healthy red blood cells (RBCs) or hemoglobin in the blood. Diagnosis of anemia is done through a blood test, a man is anemic when his hemoglobin level is less than 13.5 gram/100 ml and a woman is anemic when her hemoglobin level is less than 12.0 gram/100 ml.

Risk factors: People suffering from long-term or chronic diseases such as cancer are more susceptible of developing anemia. Hemoglobin is the salient constituent of red blood cells and is an iron rich protein. It provides the red color to the blood and binds oxygen. Red blood cells carry this oxygen to all the vital tissues and organs of the body. Due to lack of appropriate amount of red blood cells, the amount of blood required in a body to function normally is also low. One of the most prominent causes of occurrence of anemia is the deficiency of required amount of nutritional iron, vitamin B-12, and folate in the body. This iron is needed for the formation of hemoglobin. Apart from these causes, the other causes of anemia comprise of the following:

• Loss of blood
• Insufficient production of red blood cells (inadequate intake of iron, vitamin B-12)
• Fast rate of destruction of red blood cells (disorders of liver and hemorrhage)

Diagnosis: It is relatively easy to detect an anemic person. The symptoms of anemia include pale appearance, complaint of cold, giddiness, unsteadiness, laziness, particularly when the person is in action or is standing up. Sometimes people suffering from anemia crave for eating clay, ice, or even dirt. Also, there are complains of exhaustion along with issues of constipation and concentration. Other indications of anemia are brittle nails, gasps for breath even in mild activities, and pain in the chest. Since the level of oxygen in the blood is low, there could be even scope of a heart attack.

A person suffering from anemia is usually diagnosed on the basis of a complete blood count. The blood test brings out if serum folate levels are quite low. In case the anemia is severe, sometimes doctors take the help of erythropoietin injections so as to foster the production of red blood cells in the bone marrow. In case there is bleeding or if the level of hemoglobin is low, it might become essential to carry out blood transfusion.

Treatment: Anemia is straightforward to diagnose and treat, but at the same time could prove to be deadly if it is left undiagnosed. Proper heed should be paid to the intake of adequate and required food which is rich in vitamins and minerals, dietary iron, folic acid, including other vitamins and minerals.

In case you have a concern or query you can always consult an expert & get answers to your questions!

Fruits are a superfood category of their own. They are the powerhouse of minerals, vitamins and antioxidants and an excellent contribution to your diet. 

Here are ten fruits you should be eating daily:

1. Apples - There is a reason why an apple a day keeps the doctor away. Apples are filled with antioxidants, soluble and insoluble fibre and quercetin. Antioxidants boost your immunity and the fibre provides you with energy and maintains a healthy bowel, while quercetin has anti-allergy and antihistamine (compounds which curb the effects of histamine, primarily used to treat allergies) properties.
    
2. Grapes - Grapes contain antioxidant named resveratrol, which prevents heart diseases and premature ageing of your cells. In addition, they are also great sources of folate and vitamin B6, C and A which contribute to a healthier immune system.
    
3. Bananas - Bananas have low sodium and high potassium levels. Thus, they are extremely beneficial in maintaining blood pressure and preventing strokes. Bananas also contain protease inhibitors, which prevent stomach ulcers (protease is a digestive enzyme that produces acid).
    
4. Strawberries - Strawberries might be small, but they do pack a lot of nutrients! A handful of strawberries daily can prevent diabetes type 2, inflammations and heart disease. They are also rich in antioxidants and vitamin C.
    
5. Papaya - Papayas contain a substance called ‘papain’ which is an incredible digestive stimulant. They also contain large amounts of folate, which helps in proper DNA repair and synthesis.
   
6. Oranges - Oranges provide you with vitamin C and potassium, which are essential for enhanced muscle and digestive functions. The membrane between orange segments contains hesperidin, which has been proven to reduce cholesterol.
    
7. Kiwi - Kiwi contains more vitamin C than oranges which grants them the ability to prevent DNA damage and also helps reduce risks of developing cataracts.
    
8. Blueberries - Blueberries are a great source of antioxidants which aid in fighting cancer and macular degeneration (an eye disease which results in vision loss). They also contain compounds that protect you from urinary tract infections.
    
9. Lemon - Lemons contain citric acid, which effectively lowers cholesterol and cuts down on body fat. Citric acid is also an excellent digestive stimulant. Also, the refreshing scent of lemons reduces anxiety, nervousness and fatigue.
    
10. Grapefruit - Grapefruit is an excellent appetite suppressant, which cuts down on your cravings. It also contains a soluble fibre named ‘pectin’, which lessens the development of atherosclerosis (build-up of cholesterol and fats on the walls of the artery). However, refrain from consuming grapefruit if you are on prescription medications.

As the mercury levels soar higher, it is time to get creative to keep yourself cool this summer. To keep yourself hydrated and active, you can include fresh seasonal fruits in your daily diet.
Here are some nutritious and refreshing fruits that help you in fighting the effects of the hot summer and health problems that accompany them:
1. Melons - Watermelon has high water content that helps you to stay hydrated and refreshed during summer. Melons contain lycopene that helps in protecting the skin against sun damage. Muskmelon is another healthy summer fruit that helps to improve the body's immunity as it is rich in potassium, zinc, vitamin A and vitamin C.
2. Oranges - A juicy orange is a perfect thirst quencher in the summer season. Orange is rich in all varieties of vitamins except vitamin K. Oranges contain a large amount of vitamin C, folate, and thiamin that provide natural protection against the harmful UV rays, help in increasing the production of red blood cells in your body and also reduce stress level. They also help in curing muscle pains and cramps. Beta-carotene, lutein, and cryptoxanthin are present in oranges that help to keep away infections and cancer and also protect the eye from macular degeneration.
3. Mango - Rightly called the king of fruits, mango is loaded with high amounts of selenium, iron, and fiber. It is also an outstanding source of vitamins C, vitamin A and minerals like phosphorus, calcium, and potassium. The cholesterol levels in the body are lowered by high levels of vitamin C, fiber, and pectin. The potassium content of the fruit helps in controlling high blood pressure and heart rate. The fruit also has properties that help in boosting your immunity.
4. Papaya - Papaya is rich in vitamin A, vitamin C, folate, and phytochemicals. These have anti-cancerous, anti-bacterial and anti-stress properties. Papain is an enzyme found in this fruit, which helps in curing ingestion and other diseases of the gastrointestinal tract. The antioxidants present in papaya help in slowing down the ageing process in women, provide a fresh glow to the skin and help in weight loss.
5. Grapes - Grapes help in losing weight by reducing the capacity of the cells to store more fat. Grapes also help in protecting the body against the damaging effects of radiation, cleansing your blood, preventing degenerative nerve disease and boosting cardiovascular health.

An obese tummy increases chances of various life threatening disorders or diseases exponentially. Diseases such as diabetes, cardiovascular problems and orthopedic problems are common among obese people.

Selecting proper foods is very important in this regard as they help in maintaining optimal weight levels and lose fat.

8 Foods that can help in getting a flat stomach are -

1. Almonds

Almonds are very beneficial to your health as they have good amounts of Vitamin E, folate, fiber, protein and healthy fats. They help in controlling food cravings and building muscle in the body. They also reduce chances of being affected by various cardiovascular diseases and even cancer.

2. Eggs

Eggs are considered to be a super food as they are packed with nutrients. Egg protein has a high biological value which indicates how well the protein is absorbed into your body. Eggs also keep you fuller so that you can control hunger cravings.

3. Salmon

Salmon contains protein along with omega-3 fatty acids that help in maintaining muscle protein levels. It also reduces your risk of getting affected by diabetes and heart diseases.

4. Yoghurt

Yoghurt is a pro-biotic that is beneficial for the digestive system. It contains a good balance of carbohydrates and protein that is beneficial in losing fat.

5. Vegetables

Vegetables are good for the body as they assist in the elimination of free radicals. They contain fiber in good amounts which help in keeping you full and control hunger cravings. Folate, abundantly found in vegetables, minimizes risks of stroke and colon cancer by large amounts.

6. Lean meat

Lean meats like chicken and turkey assist in controlling obesity and heart diseases. They contain high amounts of protein which help in building muscle and boosting the immune system. 

7. Peanut butter

Consuming peanut butter in moderate amounts helps in building muscle, boosting testosterone levels in the body and burning fat. It is packed with healthy fats that assist in enhancing testosterone levels which burns fat. It also helps in controlling hunger cravings.

8. Whole grains

Whole grains contain complex carbohydrates which do not allow the sugar level to fluctuate and provide a steady stream of energy to the body. 
 

Fruits are a superfood category of their own. They are the powerhouse of minerals, vitamins and antioxidants and an excellent contribution to your diet. Here are ten fruits you should be eating daily:

1. Apples: There is a reason why an apple a day keeps the doctor away. Apples are filled with antioxidants, soluble and insoluble fibre and quercetin. Antioxidants boost your immunity and the fibre provides you with energy and maintains a healthy bowel, while quercetin has anti-allergy and antihistamine (compounds which curb the effects of histamine, primarily used to treat allergies) properties.
2. Grapes: Grapes contain an antioxidant named resveratrol, which prevents heart diseases and premature aging of your cells. In addition, they are also great sources of folate and vitamin B6, C and A which contribute to a healthier immune system.
3. Bananas: Bananas have low sodium and high potassium levels. Thus, they are extremely beneficial in maintaining blood pressure and preventing strokes. Bananas also contain protease inhibitors, which prevent stomach ulcers (protease is a digestive enzyme that produces acid).
4. Strawberries: Strawberries might be small, but they do pack a lot of nutrients! A handful of strawberries daily can prevent diabetes type 2, inflammations and heart disease. They are also rich in antioxidants and vitamin C.
5. Papaya: Papayas contain a substance called ‘papain’ which is an incredible digestive stimulant. They also contain large amounts of folate, which helps in proper DNA repair and synthesis.
6. Oranges: Oranges provide you with vitamin C and potassium, which are essential for enhanced muscle and digestive functions. The membrane between orange segments contains hesperidin, which has been proven to reduce cholesterol.
7. Kiwi: Kiwi contains more vitamin C than oranges which grants them the ability to prevent DNA damage and also helps reduce risks of developing cataracts.
8. Blueberries: Blueberries are a great source of antioxidants which aid in fighting cancer and macular degeneration (an eye disease which results in vision loss). They also contain compounds that protect you from urinary tract infections.
9. Lemon: Lemons contain citric acid, which effectively lowers cholesterol and cuts down on body fat. Citric acid is also an excellent digestive stimulant. Also, the refreshing scent of lemons reduces anxiety, nervousness and fatigue.
10. Grapefruit: Grapefruit is an excellent appetite suppressant, which cuts down on your cravings. It also contains a soluble fibre named ‘pectin’, which lessens the development of atherosclerosis (build-up of cholesterol and fats on the walls of the artery). However, refrain from consuming grapefruit if you are on prescription medications.

In case you have a concern or query you can always consult an expert & get answers to your questions!

A stressful life increases the cortisol content in our body, which in turn is responsible for increasing our craving for food. Often these cravings are more inclined towards sweets. An increased sweet consumption worsens our mood and is responsible for an array of complications such as obesity, diabetes etc. On top of this, the cortisol releases an enzyme called cortisone, which further increases the cortisol content in the body. In order to avoid this complication which results from a stressful life, here is a diet that will keep you in good state:

1. Asparagus: Asparagus has is an ideal low-calorie option. Its high folate content helps to keep the body cool and composed. Asparagus can be consumed with salads or in the form of crisp and broiled snacks. Regular intake of this will go a long way in keeping you healthy under stressful situations.
2. Avocados: One single serving of avocado can do good to your body. This creamy fruit has enough glutathione to block intestinal absorption of many kinds of fat. Avocados are also rich in folate, vitamin B, vitamin E, lutein and beta carotene. However, owing to its fat content, too much intake of this fruit doesn’t prove to be very beneficial for the body. This can be consumed as a whole or along with sandwiches and burgers.
3. Berries: All kinds of berries are extremely rich in vitamin C, which is known to be a very effective combat for stress. Blueberries are one of the best antioxidants that occur naturally. Apart from this, berries also have the unique ability to reduce cortisol in the body. 3-4 berries can be included in the diet to experience immediate results.
4. Cashews: There are a lot of misconceptions about cashews contributing to fat. While they possess fat, they are a great source of protein as well. Cashew is a rich source of zinc that is responsible for combatting stress, depression and anxiety. 2-3 pieces of cashews can be consumed on a daily basis.
5. Chamomile Tea: Chamomile tea has a soothing effect on the body. A study conducted by the University of Pennsylvania showed that Chamomile tea greatly helps in fighting stress and has a calming effect on the body. A separate study by the University of Maryland Medical Center showed that Chamomile Tea helps in getting sleep.
6. Garlic: Garlic is a powerful antioxidant that neutralizes the free radicals in the body. Allicin is a critical compound found in garlic, which helps to fight against common cold, heart diseases and even cancer. Garlic also fights against stress and maintains calm. This can be consumed with your meals on a regular basis. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

Anemia is a condition where the red blood cell count is reduced due to deficiencies within the system. This is usually caused by a lack of iron, folate and other related nutrients in the diet. Anemia is a major public health concern in India as over 50 percent of women are known to be anemic. This pushes up the mortality rate of young mothers and even children.

Some symptoms of Iron deficiency anemia
Anemia has a wide range of symptoms which varies from person to person. However there are some general symptoms which can be noticed in most people. Some of these are:

1. Pale appearance of skin - Many people exhibit this symptom where their skin appears to be pale as there is a reduced amount of oxy - hemoglobin in the skin.
2. Physical weakness, light headedness and fatigue - This is a general symptom, which many tend to suffer from and complain about. Fatigue and weakness may come in very quickly even with the slightest effort.
3. Hair loss - Many women may complain about hair loss due to Iron deficiency  anemia.

Some other symptoms are -
a. Breathlessness
b. Constipation
c. Missed or irregular periods
d. Numbness or burning sensations
e. Depression
f. Tinnitus among others

Causes of Iron deficiency anemia
The primary cause of Iron deficiency anemia is the lack of iron in the diet which causes the hemoglobin in the blood to be reduced. Some of the patients may still have Iron deficiencyanemia as they have developed gastrointestinal disorders which prevents the absorption of nutrients like iron within the body.

How to treat Iron deficiency anemia

Diet related anemia can be easily cured or controlled with changing diets. Inclusion of certain foods within the diet can easily reverse the Iron deficiencies. Some of the food items that help with deficiencies are:
1. Fortified cereals
2. Green dark leafy vegetables
3. Poultry items
4. Eggs
5. Meat
You may also require certain iron supplements if you have certain underlying conditions which is causing issues with iron absorption.

How to prevent Iron deficiency anemia

It is important, especially for women to go for regular checkups to your doctor and also a hemoglobin check up. Your doctor or dietician can tell you to include certain foods in your diet that include folate, iron and vitamin B 12 so that the level of hemoglobin in your blood can be maintained at healthy levels.

Obesity increases the chance of life threatening disorders or diseases exponentially. Diseases such as diabetes, cardiovascular problems and orthopedic problems are common among obese people. Consuming proper food is very important in this regard as they help in maintaining an optimal weight level and support fat loss.

8 foods that can help in getting a flat stomach are:

1. Almonds: Almonds are highly beneficial for your health as they are a good source of Vitamin E, folate, fiber, protein and healthy fats. They help in controlling food cravings and building muscles in the body. They also reduce chances of being affected by various cardiovascular diseases and even cancer.
2. Eggs: Eggs are considered to be a super food as they are packed with nutrients. Egg protein has a high biological value, which indicates how well the protein is absorbed into your body. Eggs also keep your stomach full so that you can control hunger cravings.
3. Salmon: Salmon contains essential proteins along with Omega-3 fatty acids that help in maintaining protein levels in muscles. It also reduces your risk of getting affected by diabetes and heart diseases.
4. Yoghurt: Yoghurt is a pro-biotic that is beneficial for the digestive system. It contains a good balance of carbohydrates and protein that is beneficial for fat loss.
5. Vegetables: Vegetables are good for the body as they assist in elimination of free radicals. They contain fiber, which helps in keeping you full and control hunger cravings. Folate, which is abundantly found in vegetables, minimizes the risk of stroke and colon cancer drastically.
6. Lean meat: Lean meats like chicken and turkey assist in controlling obesity and heart diseases. They are a high source of protein, which help in building muscle and boosting the immune system. 
7. Peanut butter: Consuming peanut butter in small measures helps in building muscle, boosting testosterone levels in the body and burning fat. It is packed with healthy fats that assist in enhancing testosterone levels, which aid in burning fat. It also helps control hunger cravings.
8. Whole grains: Whole grains contain complex carbohydrates, which do not allow the sugar level to fluctuate and provide a steady stream of energy to the body.