TABLE OF CONTENTS
- Introduction 1
- Chapter One: Understanding Anemia 3
- What Is Anemia? 4
- Other Types of Anemia 6
- Diagnosis of Anemia 9
- Chapter Two: Role of Iron In The Body 13
- Why Iron Is The Most Important Element In The Body? 13
- What Is The Normal Range Of Iron In The Body? 16
- What Happens If Iron Content Is Low In The Body? 16
- What Happens If The Body Stores Too Much Iron? 18
- Important Facts To Know About Iron 18
- Chapter Three: Iron-Deficiency Anemia 25
- How Does Iron Deficiency Happen? 25
- Symptoms of Iron Deficiency 28
- Symptoms of Excess Iron 29
- Iron Deficiency and Mental Health 30
- Iron Deficiency Anemia: What It Is and How to Cope With and Prevent It 32
- Causes of Iron Deficiency Anemia 33
- Who is at Risk? 36
- How to Prevent Iron Deficiency Anemia 37
- What to Do When Diagnosed With Iron Deficiency Anemia 38
- When to Consult a Doctor 40
- Treating Iron Deficiency 40
- Caused By Blood Loss 41
- Caused By Decreased Red Blood Cell Production 42
- Caused By Increased Red Blood Cell Destruction 45
- Coping With Iron Deficiency Anemia 47
- Chapter Four: Sickle Cell Anemia 49
- History of the Disease 49
- How Is It Caused? 51
- What Are the Symptoms? 52
- Anemia 52
- Pain 53
- Swelling of Extremities 53
- Infections 54
- Delayed Growth 54
- Impaired Vision 55
- How Is It Diagnosed? 55
- Possible Complications 57
- Is There a Cure? 58
- Myths Surrounding Sickle Cell Disease 59
- Coping With Sickle Cell Anemia 63
- Daily Coping Methods 64
- General Coping Strategies 67
- Occasional Coping Interventions 71
- Chapter Five: Other Types of Anemia 75
- Microcytic Anemia 75
- Pernicious Anemia 80
- Hemolytic Anemia 84
- Normocytic Anemia 90
- Chapter Six: Anemia in Pregnancy 95
- Understand Anemia in Pregnancy 95
- Causes 99
- Signs or Symptoms 102
- Test to Check for Anemia 105
- Effects 106
- Food Nutrition 108
- Treatment And Prevention 112
- Treatment 112
- Preventing the Anemia 114
- Chapter Seven: Vegans, Vegetarians, and Iron Deficiency 117
- Iron, Folate, and Vitamin B12 Deficiencies in Vegan and Vegetarian Diets 118
- How Much Vitamin B12 and Folate Do We Need? 119
- Symptoms of Vitamin B12 Deficiency 121
- Chapter Eight: Foods and Iron Supplements 125
- Natural Foods To Boost Your Hemoglobin Level 125
- All About Iron Supplements 132
- Ferrous Versus Ferric Iron 133
- What to Look for in Ferrous Iron Supplements 134
- How to Take Iron Supplements 134
- Side Effects of Iron Supplements 136
- How Long Will It Take for Supplements to Make a Difference? 137
- Chapter Nine: Do’s and Don’ts to Improve Blood Circulation 139
- Symptoms of Poor Blood Circulation 139
- How to Improve Blood Circulation 144
- Vitamin C 144
- Omega 3 Fatty Acids 145
- Supplements 146
- Lycopene 147
- Resveratrol 147
- Heat Your Body 147
- Heat Your Feet 149
- Exercise 150
- Sleep At The Right Time 151
- Drink Water To Cleanse Your Body 152
- Vitamin D 153
- Feel Happy and Laugh More 154
- Foot Reflexology / Foot Massage 155
- Swedish Massage 156
- Dry Brushing 156
- The DONT’S! Things To Avoid That Reduce Blood Circulation 157
- DON’T: Consume Sugary Drinks, Caffeine, Or Alcohol. 157
- DON’T: Avoid Caffeinated Teas Such As Green Tea, Black Tea, and Matcha 157
- DON’T: Go Long Periods Of Time Being Stationary 158
- DON’T: Walk Around Outside On Cold Days, Or On Cold Floors Inside With Bare Feet Or Flimsy Shoes 159
- DON’T: Smoke! 159
- DON’T: Consume High Sodium Foods. 160
- Creating Effective Exercise and Stretching Routines 161
- Chapter Ten: Recipes For Anemic People 167
- Breakfast 167
- Charred Black Bean Breakfast Pizza 167
- Rapini Toast With Fried Egg 168
- Veggie Breakfast Sandwiches 169
- Orange Almond Ricotta Toast 171
- Spinach And Brie Oatmeal Bowl 172
- Collard And Potato Meal With Fried Egg 174
- Roasted Broccoli And Root Veggie Breakfast Tacos 176
- Fried Rice With Scrambled Eggs Breakfast 177
- Shakes And Smoothies 179
- Iron-Rich Spinach And Parsley Smoothie 179
- Pink Iron Boosting Smoothie 180
- Iron-Rich Tropical Green Smoothie 181
- Iron-Rich Strawberry Shake 182
- Iron-Boosting Orange Green Smoothie 183
- Mouthwatering Watermelon Smoothie 184
- Yummy Date Shake Recipe 186
- Banana And Grapefruit Smoothie 187
- Meat And Poultry 188
- Iron-Rich Pork And Broccoli Meat 188
- Beef, Broccoli, And Spinach 190
- Honey And Mustard Chicken Thighs With Spring Veg 191
- Roast Lamb With A Vegetable Salad 193
- Iron-Rich Chicken Skewers 194
- Lamb Shanks With Rhubarb 195
- Beef And Pine Nut Meatballs With Parsley Salad 197
- Crusted Chicken With Sweet Roasted Vegetables 199
- Dessert 201
- Delicious Iron-Rich Chocolate Bites 201
- Iron-Rich Choco Bites 202
- Banana Pops With Cocoa Powder 204
- Yummy Peach Crisp 205
- Chocolate Covered Watermelon 206
- Cheesecake-Stuffed Strawberries 207
- Banana Split Kebabs 208
- Iron-Rich Sesame Candy 209
- Vegan And Vegetarian 211
- Easy Chickpea Coconut Milk Curry With Kale 211
- Chard And Lentil Stuffed Sweet Potato 212
- Iron-Rich Veggie Beetroot Curry 214
- Yellow Dal With Millet 216
- Crispy Baked Tofu Paneer With Spicy Garlic Sauce 217
- Swiss Chard And White Bean Casserole 219
- Vegan Apple Pie Oatmeal 221
- Snacks 222
- Apricot-Sesame Spice Bliss Balls 222
- Zucchini, Pumpkin, And Corn Muffins 223
- Apple Doughnuts 224
- Cranberry And Oat Balls 226
- Iron-Rich Nuts Snack Mix 227
- Almond Crunch Clusters Snacks 228
- Mini Pita Pizzas 229
- Seafood And Fish 231
- Iron-Rich Catalan Fish Stew “Zarzuela” 231
- Steamed Clams With Chicken Broth Cube 233
- Classic Garlic Oysters With Parmesan Cheese 234
- Scallops With Lemon Butter Taste 236
- Mackerel With Cherry Tomatoes 237
- Baked Haddock With Melted Butter 239
- Sardines With Chili And Lemon 240
- Conclusion 242
- Frequently Asked Questions 243
- Index 249
- Photo Credits 255
- References 257
