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

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