­Anaemia
Dietary Causes
Symptoms
Preventative measures
Suitable recipes
Anaemia is caused by a lack of iron, folate or vitamin B12 in a person’s diet. These dietary requirements are needed to ensure the right amount of healthy red blood cells; if these blood cells are not present anaemia will occur. Anaemia also occurs from a low level of haemoglobin, in order to have normal levels of haemoglobin a person must include the things that cause anaemia.
Anaemia causes Pale skin, weakness, fatigue, heart palpitations or a racing heat, tiredness occurring easily, short of breath; drop in blood pressure, recurring headaches, easily irritated, concentration difficulties, red or cracked tongue, appetite loss and odd food cravings.
In order to prevent anaemia a person’s diet must include high iron consumption; you can get higher amounts of iron from red meat, lentils, beans, green leafy vegetables like spinach and dried fruit. Folate also needs to be included in the diet through fruits high in citrus, green leafy vegetables (spinach is good as it is high in iron and folate) legumes and some types of carbohydrates. Vitamin B12 also needs to be consumed, it is found naturally in dairy and meats.
Jamie Oliver’s steak with spinach and paneer salad:
Ingredients:
1/4 of a 283g jar of Patak’s jalfrezi paste
½ a lemon
3x 300g best-quality rump steaks
3 sprigs of coriander
200g baby spinach
Bunch of coriander
1 pack of alfalfa sprouts
1 punnet of cress
1 large carrot
200g paneer cheese
3 tbsp. sesame seeds
1 lemon
Directions:
preheat oven to 180 degrees celcius
Put a griddle pan on high heat
Dollop ¼ of the jar of jalfezi paste into a large flat bowl and mix in the juice of ½ a lemon, about a half a teaspoon of olive oil a pinch of salt and pepper. Place the steaks on top, rub this marinade all over them, and then set aside.
Wash hands
Place spinach on a platter then tear and scatter most of the coriander leaves, top with alfalfa sprouts and snip over the cress, peel carrot and place on top.
Using tongs transfer steaks to the griddle pan. Cook for 6 minutes in total, turning every minute.
Chop the paneer into bite sized pieces and add to a hot frying pan with a splash of olive oil. Place paneer onto salad and place wedges of lemon on the side for squeezing.

Marie Claire’s warm red lentil salad:
Ingredients:
2 teaspoons of oil
2 teaspoons of cumin seeds
2 cloves of crushed garlic
2 teaspoons of grated