Iron is an essential mineral that plays a major role in the body, particularly in the production of haemoglobin, which helps red blood cells carry oxygen throughout the body.
According to Cleveland Clinic, consuming enough iron can support healthy growth and development and help prevent iron-deficiency anaemia, a common nutritional deficiency worldwide.
There are two main types of dietary iron: heme iron, which is mainly found in animal products and is more easily absorbed by the body, and non-heme iron, which comes primarily from plant-based foods and fortified foods.
Foods High in Heme Iron
Heme iron can be found in a variety of animal-based foods, including:
- Beef
- Chicken
- Clams
- Eggs
- Lamb
- Ham
- Turkey
- Veal
- Pork
- Liver
- Shrimp
- Tuna
- Sardines
- Haddock
- Mackerel
- Oysters
- Scallops
Nutrition experts recommend including a source of protein with meals to help meet daily iron requirements.
Foods High in Non-Heme Iron
People can also obtain iron from plant-based and fortified foods.
Legumes and soy products include:
- Beans and peas
- Lentils
- Tofu
- Tempeh
- Soybeans
Grains and cereals include:
- Enriched bread
- Enriched pasta
- Wheat products
- Bran cereals
- Cornmeal
- Oat cereals
- Cream of Wheat
- Rye bread
- Enriched rice
- Whole-wheat bread
Fruits include:
- Figs
- Dates
- Raisins
- Prunes
- Prune juice
Vegetables include:
- Broccoli
- Green beans
- Spinach and other dark leafy greens
- Potatoes
- Cabbage
- Brussels sprouts
- Tomato paste
Nuts and seeds include:
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Flax seeds
- Almonds
- Cashews
- Pine nuts
- Macadamia nuts
- Hemp seeds
Vitamin C Can Improve Iron Absorption
For people who rely mainly on plant-based sources of iron, combining iron-rich foods with foods containing vitamin C may help improve the body's absorption of non-heme iron.
Vitamin C can be obtained from foods such as oranges, lemons, limes, kiwifruit, grapefruit, strawberries, tomatoes, broccoli and spinach.
How Much Iron Do You Need?
Daily iron requirements vary according to age, sex and life stage. For adults aged 19 to 50, the recommended amount is generally 18 milligrams per day for women and 8 milligrams for men. Pregnant women require about 27 milligrams per day, while breastfeeding women generally need about 9 milligrams.
Children also require different amounts depending on their age, ranging from 0.27 milligrams for babies aged birth to six months to 15 milligrams for females aged 14 to 18.
Health experts advise people who suspect they may have low iron levels to speak with a healthcare professional rather than taking iron supplements without medical guidance.
Iron deficiency can cause symptoms such as tiredness, weakness, dizziness, headaches, pale skin and difficulty maintaining body temperature. In severe cases, insufficient iron can lead to iron-deficiency anaemia.If you want, I can also turn this into a shorter Nigerian newspaper-style news report with 5–10 alternative headlines.
.jpeg)
.jpeg "Sunayen kofofin aljanna guda takwas 8")
0 Comment about the Post: