How to Increase Iron in Your Diet ?

How to Increase Iron in Your Diet ?
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1 Answer

Answer :

How to Increase Iron in Your Diet
Iron is essential for the production of hemoglobin and myoglobin. These are important proteins needed in transporting oxygen throughout the body. Iron also improves our immune system and increases our energy. Here are some food sources that are high in iron.

Food sources:
Dark green leafy vegetables like spinach and broccoli are good sources of iron.
Add herbs and spices like thyme in your salad.
Nuts like almonds, pistachios, cashews and pecans.
Seeds like sesame, squash and sunflower seeds also contain good levels of iron.
Meat, fish and poultry are very good sources of iron especially turkey, sardines, clams, mollusks, beef and chicken liver.
Lima and red kidney beans
dried apricots
potatoes
wheat germ
green pepper
chickpeas
turnip and mustard greens
romaine lettuce
tofu
blackstrap molasses
kelp
Facts:
There are 2 types of iron:
heme-iron are iron found in animal sources.
nonheme- iron are found in plant sources.
Vitamin C aids in iron absorption.
The recommended intake of iron are as follows:
Infants:
Infants younger than 6 months are required to have 0.27 mg/day
a 7-12 month old infant needs to have 11 mg/day of iron
Toddlers and Children:
Toddlers aged 1-3 years old must have 7 mg of iron per day
Children 8 years old and below need 10 mg of iron per day
Children aged 9-13 years need 8 mg of iron per day
Teenagers are required to have 11- 15 mg of iron everyday
Males aged 19 and older need 8 mg/day
Females between 19 and 50 years old are required to have 18 mg or iron daily
Women age 50 years and older only needs 8 mg/day
Iron deficiency causes these symptoms:
low resistance to infection
Weakness
headaches
irritability
shortness of breath
weight loss
People who are at high risk for low levels of iron are:
Menstruating women
Pregnant women
vegetarians
People with bleeding disorders
Blood donors
Though milk is a good source of calcium and other nutrients, it’s not a good source of iron. Be sure to provide your child with additional sources of iron. A toddler only needs 2-3 cups of milk per day.
Iron is very important to keep our body functioning properly. Make sure to include enough iron sources in your diet to prevent acquiring diseases associated with low levels of iron.
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