IRON RICH FOODS
Iron is an important mineral our body needs to keep us healthy.
About 65% of our body iron is present in hemoglobin which is the boat used by the body to carry oxygen to the needed organs through blood circulation.
For this vital and critical oxygen transport hemoglobin must contain sufficient iron.
In simple words hemoglobin is a protein -iron complex.
Iron present in this complex is in ferrous (Fe++) form which then comes in contact with oxygen while blood circulates in the lungs during breath in the process the ferrous pick oxygen and become ferric (fe+++) iron.
When this oxygenated blood circulates in the peripheral organs it gives up its oxygen and the ferric return back to ferrous.
The rest of the iron is stored in the liver.
Myoglobin is a protein iron complex which supply oxygen to the skeletal muscles for physical activities.
Iron is of two types.
1.Heme Iron.
2.Non-heme iron
Haem iron is very important which can be easily consumed by our body.
Animal meat is a full source of heme iron and may contain little nonheme iron also
Liver, red meat such as mutton, beef are good sources for heme iron
Similarly, white meat like seafood and chicken are also rich in heme iron.
Non-heme iron is mostly present in vegetable foods.
Our body is less likely to consume non-heme iron when compared with heme iron.
Hence those who are non-vegetarians are less likely to get iron-deficiency anemia and vise versa
Those who are vegetarians are very likely to get iron-deficiency anemia as their food contains non-heme iron which our body could not consume fully and easily.
These people should take periodical consumption of iron supplements as per doctor's advice.
There are some edibles which can make our body to easily assimilate food iron. They are vitamin C and Phytates
Vitamin C is enriched in all green vegetables, salads, and fruits such as oranges, berries, and tomatoes
Phytates are enriched in nuts such as cashew, walnut, and almonds.
Consuming these items after a meat or vegetable meal may help the body to consume and assimilate iron from the foods. Phytate containing nuts is better soaked or fermented before taking, otherwise, they may interfere with the iron consumption of body from the diet.
Drink an orange juice after a strong meal.
Conversely caffeine tannin and other tea contents disturb and reduce our body's ability of taking and consuming iron from food.
Hence avoid taking coffee or tea immediately after a strong meal at least within an hour gap.
Hence those who are non-vegetarians are less likely to get iron-deficiency anemia and vise versa
Those who are vegetarians are very likely to get iron-deficiency anemia as their food contains non-heme iron which our body could not consume fully and easily.
These people should take periodical consumption of iron supplements as per doctor's advice.
There are some edibles which can make our body to easily assimilate food iron. They are vitamin C and Phytates
Vitamin C is enriched in all green vegetables, salads, and fruits such as oranges, berries, and tomatoes
Phytates are enriched in nuts such as cashew, walnut, and almonds.
Consuming these items after a meat or vegetable meal may help the body to consume and assimilate iron from the foods. Phytate containing nuts is better soaked or fermented before taking, otherwise, they may interfere with the iron consumption of body from the diet.
Drink an orange juice after a strong meal.
Conversely caffeine tannin and other tea contents disturb and reduce our body's ability of taking and consuming iron from food.
Hence avoid taking coffee or tea immediately after a strong meal at least within an hour gap.
Iron enriched food(Heme + Non-heme)
1.Beef
2.Mutton and any other red meat.
3.Chicken
4.Seafood like fishes and any other like white meat
5.Eggs
6.Poultry products.
2.Mutton and any other red meat.
3.Chicken
4.Seafood like fishes and any other like white meat
5.Eggs
6.Poultry products.
Vegetarian Iron Supplements(Non-heme)
1.Beetroot
2.Dry fruits such as figs and apricots
3.Nuts
4.Seeds
5.Soya beans
6.Potato molasses
7.Dark green vegetables and leaves such as broccoli, water crest, seaweeds, asparagus, and parsley.
Daily Individual Needs
1. Females aged between 19 -50 yrs =20mgs.
2. Males aged between 19 -50 yrs =10mgs
3.Pregnant ladies = 30mgs
4.Breastfeeding ladies = 10mgs
Anemic Levels (WHO)
1.For female:- less than 119 gms per liter of the blood
2.For male:- less than 129 gms per liter of the blood
Symptoms of Anemia
1.Fatigue and Tiredness
2.Weakness and Dizziness
3.Pale skin
4.Irritability
5.Hair loss
6.Craving to eat sands, stone, bricks, and dirt
7.Leg restlessness
8.Brittle and pale nails
Iron Overload
This is a medical condition due to genetic disorder
known as hemochromatosis in which the body absorbs more iron above the limit of its storing ability.
People who have this condition should avoid iron consumption should seek medical advice.
According to the National Institute for Health (NIH)
the daily intake of iron should not exceed 45 mg.
Symptoms of Iron Overload includes,
1.Stomach upset
2.Abdominal pain
3.Constipation
4.Faint.
