Friday, May 29, 2009

Secret Of Iron Rich Food

Iron is an important nutrient in the diet that keeps the body healthy. Iron is also needed for the formations of healthy blood. A diet low in iron leads to irons deficiency i.e. anemia

Foods rich in iron and the highest source of iron usually come from animal origin for example liver, kidneys and meats. They are a rich source of iron due to the size of the portions eaten as many people can consume up to 200 grams of meat per serving.

Dietary Recommendations

  • Iron in best absorbed in the presence of Vitamin c (ascorbic acid)
  • Include foods rich in vitamin include (oranges, grapefruit, guavas, tomatoes, citrus fruit, pawpaw, kiwi fruit, fresh vegetables and salads and other fruit) at each meal
  • Avoid drinking tea, coffee, hot chocolate and caffeine containing cooldrinks, (colas) with meals as it decreases the amount of iron that the body can absorb.
  • Avoid taking antacids as it will also decrease iron absorption
  • Avoid drinking excessive milk with meals
  • Improve food choices to increase amount of dietary iron

    If Iron supplements have been recommended:
  • Have supplements between meals together with foods rich in vitamin C or a vitamin C supplement
  • If discomfort is experienced, then take the supplements with the meal
  • Do not take supplements with tea, milk or coffee.
  • Do not take supplements with antacids
  • Do not stop the iron supplements because you are feeling better, unless you have been told to so by the doctor or dietician

    Causes of iron deficiency anaemia
  • Not eating enough f the foods that contain iron.
  • Chronicblood loss e.g. bleeding ulcer. bleeding haemorrhoids, parasites (hookworms etc) malignancy or excessive menstrual flow
  • Increased need by the body for iron e.g. during infancy, childhood (important growing years), puberty, pregnancy and when lactating (breast feeding)
  • Less iron is being absorbed by the body

Symptoms of iron deficiency

  • tiredness
  • headaches
  • brittle nails and hair
  • breathlessness
  • poor appetite
  • poor growth and weight gain
  • weakness
  • lack of concentration

Follow this and lead an happy life.

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