Rising Anemia in Younger Age: Causes, Precautions, and Management Through Diet

Anemia, a condition marked by a deficiency of red blood cells or haemoglobin in the blood, is on the rise among younger populations. It’s a global health concern that not only affects energy levels but can also impede physical and mental development. While anemia has long been associated with malnutrition and poverty-stricken areas, recent data show an alarming increase in cases among adolescents and young adults, even in well-developed regions.

Causes of Anemia in Younger Age –

Several factors are contributing to the rise in anemia among younger individuals:

1. Poor Dietary Habits – The modern diet, often lacking in essential nutrients, plays a significant role. Fast food, processed snacks, and sugary beverages are replacing nutrient-dense meals. Iron, folate, and vitamin B12 are critical for red blood cell production, and deficiencies in these nutrients are common among youth who consume low-quality diets.
2. Inadequate Iron Intake –  Iron deficiency is the most common cause of anemia. Many adolescents, especially girls, have insufficient iron intake due to diets lacking iron-rich foods. This deficiency is further exacerbated during menstruation when blood loss increases iron requirements.
3. Vegetarian or Vegan Diets – While plant-based diets can be healthy, they may lack heme iron, which is more easily absorbed by the body. Those following these diets may be at a higher risk of developing iron-deficiency anemia unless they carefully plan to include plant sources of iron and foods that enhance iron absorption, like vitamin C-rich fruits.
4. Medical Conditions – Some young individuals suffer from chronic conditions like celiac disease, inflammatory bowel disease, or heavy menstrual bleeding, which impair nutrient absorption or increase the loss of nutrients, leading to anemia.
5. Stress and Mental Health –  Stress, a growing concern in younger generations, can influence eating habits and reduce nutrient absorption, further contributing to anemia.

Symptoms of Anemia

• Fatigue or weakness 
• Pale skin or gums
• Dizziness or light-headedness
• Shortness of breath
• Cold hands and feet
• Headaches
• Irregular heartbeats
• Poor concentration or cognitive performance

Precautions to Prevent Anemia

Balanced Diet – Encourage a diet rich in iron, vitamins, and minerals. Ensure meals include diverse food groups, focusing on vegetables, fruits, whole grains, and lean protein sources.

Iron Supplements for High-Risk Groups –  Young women, especially those with heavy menstrual periods, may benefit from iron supplements or multivitamins containing iron, particularly if their diet is low in this mineral.

Early Screening – Routine blood tests to check hemoglobin levels can help detect anemia early. Schools and paediatricians should encourage young people to get screened, especially if they experience symptoms like fatigue or paleness.

Education on Healthy Eating –  Schools and families can play a key role in teaching adolescents about the importance of nutrition, encouraging the consumption of iron-rich foods and balanced diets.

Managing Anemia Through Food –

• The best way to manage anemia is by improving dietary intake, focusing on foods that are rich in iron, folate, and vitamin B12. Here’s a guide to help prevent and manage anemia:

1. Iron-Rich Foods – Animal Sources (Heme Iron, more easily absorbed) – Lean red meat , Poultry (chicken, turkey) , Fish (salmon, sardines) ,Eggs
2. Plant-Based Sources (Non-Heme Iron, requires enhancers like vitamin C) – 

Lentils, chickpeas, beans ,Tofu and tempeh ,Spinach, kale &  other dark leafy greens

Nuts and seeds (pumpkin seeds, sunflower seeds) ,Fortified cereals.

3. Vitamin C to Boost Iron Absorption – Include foods rich in vitamin C to help enhance non-heme iron absorption, Citrus fruits (oranges, lemons) , Bell peppers , Berries , Tomatoes, Broccoli.
4. Folate-Rich Foods – A B-vitamin, is essential for red blood cell formation. Leafy greens (spinach, romaine lettuce), Avocados ,Beans and lentils, Fortified cereals , Beets
5. Vitamin B12-Rich Foods – Vitamin B12 is crucial for the production of red blood cells. Good sources include – Meat (beef, liver) ,Fish (tuna, trout) Dairy products (milk, yogurt, cheese) Fortified plant-based milks (almond, soy, oat milk)
6. Limit Iron Absorption Inhibitors – Some substances reduce the body’s ability to absorb iron. Try to limit these – Tea and coffee (contain tannins) , High calcium foods or supplements (can interfere with iron absorption) , Excessive fiber from bran or whole grains

Anemia in younger individuals is a growing public health issue with serious implications for energy levels, growth, and cognitive function. Addressing the root causes — from poor diet to increased physical activity demands — and adopting preventive strategies can significantly reduce the risk. Promoting nutrient-rich foods, regular screening, and educating younger generations on the importance of balanced nutrition will go a long way in reversing this troubling trend.

By focusing on iron-rich foods and enhancing nutrient absorption through a well-rounded diet, anemia can be managed effectively, ensuring young people lead healthy & Active lives.

Disclaimer: The information provided in this article is for informative purposes only and is not intended as medical advice. Always consult a healthcare professional or a Qualified dietitian/ Nutritionist for personalized advice and treatment of anemia or any other health condition. Dietary and supplement recommendations should be tailored to individual needs, medical history, and current health status.

Shared By: Ranu Singh

Community Nutritionist

Founder – Nutrition Punch

Chief program officer – Community Nutrition Core Group IAPEN INDIA

Secretary IAPEN INDIA Lucknow Chapter.