Iron is an essential nutrient that plays a role in many important bodily functions, including the production of hemoglobin, which helps carry oxygen in the blood. Anemia is a common blood disorder that can cause fatigue, weakness, pale skin, and shortness of breath. There are many types of anemia, but one of the most common is iron deficiency anemia, which is usually characterized by low hemoglobin. Iron-rich foods can help fight anemia and prevent the symptoms associated with it. Incorporating certain foods can help keep your hemoglobin levels high and prevent anemia. By including these iron-rich foods in your diet, you can help fight anemia and improve your overall health. If you want to boost your health, consider changing your diet.
What foods are high in iron?
Fortunately, there are a few simple dietary changes that can help limit the symptoms of anemia. Health Press presents a non-exhaustive list of iron-rich foods.
– Red meat :
It is a good source of heme iron, bioavailable, which is more easily absorbed by the body.
– Poultry :
White poultry is a leaner option than dark poultry. Both types can also be a good source of non-heme iron. It is best to eat more of the dark poultry to get the most benefits.
– Fish :
Fish is another lean protein option that contains both heme iron and non-heme iron. Many types of fish are high in iron, including tuna, salmon, and sardines.
– Beans and lentils:
These foods are a good vegetarian option for iron. They are also high in fiber and other nutrients. Add them to your soups, stews or eat them as a side dish.
– Fortified foods:
Some breakfast cereals, breads and fruit juices are fortified with iron. Check the labels to find out how much iron they contain.
– The dried fruit :
Dried apricots, cashews, pistachios, hazelnuts, dates, prunes and raisins are all good sources of iron. Enjoy them as a snack or add them to cereal and oatmeal in breakfast or yogurt in the evening.
– Eggs :
Eggs are an excellent source of protein and also contain iron. Fry them, scramble them or make an omelette for breakfast.
– Dark leafy vegetables:
Spinach, Swiss chard and kale are all excellent sources of non-heme iron. They also contain vitamins A, C and K which promote the proper functioning of the immune system. Add them to your salads or as a side dish.
Heme iron, non-heme iron: What’s the difference?
There are two types of iron found in foods: heme iron, found in foods from animal sources. And non-heme iron, found in foods from plant sources. Both types of iron are essential for human health, but heme iron is more easily absorbed by the body. As for non-heme iron, it is recommended to consume it with a source of vitamin C, such as citrus fruits or tomatoes to facilitate its absorption.
How much would be consumed to avoid iron deficiency?
The amount of iron to consume varies according to age. Teenagers and children need more iron than adults because their bodies are growing. Adults generally only need to consume iron if they suffer from certain illnesses or during a physiological process such as pregnancy or lactation.
The recommended daily iron intake for different age groups is as follows:
| Profile | Age group | Recommended amount of iron in mg |
|
ENFANT |
From 7 to 12 months | 11 mg |
| From 1 to 3 years | 7 mg | |
| From 4 to 8 years old | 10 mg | |
| From 9 to 13 years old | 8 mg | |
| ADOLESCENT | From 14 to 18 years old (male) | 11 mg |
| 14 to 18 years old (female) | 15 mg | |
| ADULT MAN | 19 and over | 8 mg |
| ADULT WOMEN | From 19 to 50 years old | 18 mg |
| 51 and over | 8 mg | |
| Pregnant women | 27 mg |
Vegetarians like non-vegetarians, the amount of iron to consume must be respected. It should be noted that among vegetarians, the consumption of fruits and vegetables remains rich in non-heme iron, however, an additional intake of foods rich in vitamin C would be preferable to facilitate the absorption of iron.
People who don’t eat enough iron-containing foods or who have medical conditions that affect iron absorption may need to take an iron supplement. Advice from a nutritionist is recommended to avoid iron deficiency.
Coffee and tea should be consumed in moderation because of their power to limit iron absorption.
