Content

• Steps

Iron is one of the most important and popular nutrients in the body. Not only helps store and transport oxygen to red blood cells, iron is also necessary for the process of creating new cells, neurotransmitters, amino acids and hormones. Iron deficiency is a problem many people experience, manifested by symptoms such as chronic drowsiness, lethargy, fatigue and / or cold. There are many ways to increase your iron intake to maintain a healthy lifestyle and lifestyle.

Steps

Part 1 of 3: Choosing iron-rich foods

1. 

   Eat lean red meat. Red meat is known to be an easily absorbed source of iron. In particular, organ meats like liver are rich in iron. For vegetarians, you can read on to learn more about red meat alternatives.
   • Iron in meat is heme iron, which is iron from hemoglobin in animal cells. Heme iron is easier to absorb than plant sources of iron, with an absorption rate of 30%.
   • There is no iron in fat, so choose lean ground beef or remove excess fat when using meat for processing.
   • Iron content in some foods: beef ribs: 3.2 mg / 90 g; ground beef: 2.2 mg / 90 g. Men over 18 need to consume 8 mg of iron per day; women 19-70 years (not pregnant) need to consume 18 mg of iron per day.

2. 

   
   
   Choose iron-rich seafood. In general, seafood is not a significant source of iron like red meat. However, some seafood like canned clams and oysters are also high in iron.
   • Shrimp and sardines are also rich in iron; Salmon and tuna contain less iron but are rich in nutrients like omega-3 fatty acids.
   • Iron content in seafood: canned clam: 23.8 mg / 90 g; sardines: 2.5 mg / 90 g.

3. 

   
   
   Combine pork and poultry. While not as much as red meat and iron-rich seafood, these white meats also provide a good source of heme iron.
   • Turkey provides more iron than chicken or ham.
   • Animal liver or other organ meats (eg chicken organs) are high in iron.
   • Iron content in: liver / organ: 5.2 - 9.9 mg / 90 g; duck meat: 2.3 mg / half cup.

4. 

   
   
   Choose your cereal. As a source of non-heme iron (not in hemoglobin), iron in grains (and beans, nuts, vegetables, ...) is not easily absorbed - the ability to be absorbed is usually less than 10%, compared to with 30% of heme iron. Although still included in total iron absorption, non-heme iron does not account for all iron intake.
   • All breads, cereals and cereal foods provide iron. However, fortified breads and cereals will be the best choice for iron supplements.
   • Iron content in: fortified dry cereals: 1.8 - 21.1 mg / 30 g; instant fortified hot cereals: 4.9 - 8.1 mg / bag.

5. 

   Choose vegetarian food. Even for those who eat meat, choosing non-meat sources of iron such as beans, seeds, and vegetables can help with iron and many other healthy vitamins, minerals and nutrients.
   • Proteins like soybeans, lentils, kidney beans and chickpeas are rich in non-heme iron. Therefore, non-meat eaters can choose from these foods.
   • Dark green leafy vegetables like spinach (spinach), kale; dried fruits such as apricots, plums, and figs; nuts such as peanuts, pumpkin seeds; potato; rice; yeast and molasses are some of the iron-rich foods for both vegetarians and non-vegetarians.
   • Iron content: cooked lentils: 3.3 mg / half cup; cooked spinach: 3.2 mg / half cup; Roasted pumpkin seeds: 4.2 mg / 30g.
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Part 2 of 3: Improving Iron absorption

1. 

   Combine vitamin C-rich fruits and vegetables with iron. Vitamin C helps to improve the body's iron absorption rate. Therefore, meals with foods rich in vitamin C and iron will provide maximum benefit.
   • In addition to oranges, citrus fruits are also rich in vitamin C. In addition, tropical fruits like mangoes, guava, vegetables like bell peppers, broccoli, and sweet potatoes are also high in vitamin C. Search online for more information on vitamin C-rich food listings.
   • For vegetarians, or non-heme iron supplements, combining iron with vitamin C is a very important step. You can try combining cereal with strawberries or lentil soup with tomato salad.

2. 

   Limit your intake of foods that inhibit iron absorption. Unlike foods rich in vitamin C that help the body absorb iron, some other foods inhibit absorption.
   • Animal dairy products contain iron, but the calcium in them reduces the amount of iron the body absorbs. Therefore, people taking iron supplements are often advised not to consume dairy products and should avoid drinking milk when eating iron-rich foods.
   • The polyphenols in coffee and tea, when consumed in significant amounts, can inhibit iron absorption. Therefore, you should avoid drinking too much tea and coffee.
   • Similar to calcium, protein in eggs and foods rich in minerals such as zinc and phosphorus can also "inhibit" iron absorption.

3. 

   Cook food in iron pots or pans. Especially when cooking at a high temperature, the amount of iron is put into the dish will increase significantly. This is especially true when preparing acidic foods like ketchup.

4. 

   Take an iron supplement if needed. Talk to your healthcare professional to find out which supplements are right for you. Pregnant women have higher iron requirements for their bodies and fetuses especially need iron supplements. Iron can be found in pregnant women vitamins or iron supplements.

5. 

   Don't add too much. In general, don't add too much iron, as excess iron is also bad for your health.
   • Iron overload disease (Hemochromatosis) has symptoms similar to that of iron deficiency.
   • Iron overload can be caused by overuse of iron supplements, but is often genetic.
   • Be aware that many iron supplements are higher than the recommended daily dose (RDA). Your risk of excess iron is higher if you take both iron supplements and multivitamins.
   • The risk of excess iron is not high if only obtained through food. So don't worry too much about the fact that the diet can lead to an excess of iron.
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Part 3 of 3: Understanding the body's iron needs

1. 

   Recognize the function of iron in the body. Iron is a mineral found in every cell in the body and is therefore essential for maintaining body function and health.
   • As part of the hemoglobin protein, iron helps carry oxygen around the body. In addition, iron is an important part of enzymes that help digestion and many other bodily functions more smoothly.
   • Basically, iron is everywhere and is needed for every organ in the body.

2. 

   Understand your body's iron needs. The recommended daily dose of iron differs according to age and gender. For example:
   • Based on age, children between 7 months and 8 years need 7-11 mg of iron / day.
   • Based on age and sex, children 9-18 years old need 8-5 mg of iron / day.
   • Men over 9 years of age need 8 mg of iron / day.
   • Women aged 19-50 need 18 mg of iron / day; over 50 years old need 8 mg / day. Pregnant women need 27 mg of iron / day.

3. 

   Understand iron deficiency. Iron deficiency is the most common nutritional deficiency in countries like the United States and a major cause of anemia - a disease that affects organs in the body.
   • Iron deficiency can cause fatigue, adult mental breakdown, premature birth, impaired mental / motor function in infants, and many other problems.
   • Iron deficiency is most likely to occur during periods of rapid body growth (for example, in young children and pregnant women) or due to blood loss (e.g., menstruation or internal bleeding).

4. 

   Monitor your iron intake and get tested if necessary. Read the nutritional information on foods carefully to keep track of your iron intake. Also, find out about the recommended daily iron intake (RDA) based on age and gender.
   • If you suspect that your iron levels are low or have symptoms such as fatigue, lethargy, you should have a blood test to determine if you have iron deficiency or anemia (lack of red blood cells due to iron deficiency). .
   • A routine blood test (to check iron levels) can help you see if iron supplements are working, and in turn adjust the dosage accordingly.
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