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How to Overcome Iron Deficiency in Women with Food

How to Overcome Iron Deficiency in Women with Food

Iron is an important mineral found in the hemoglobin of red blood cells. It helps in the transport of oxygen throughout the body. Due to iron deficiency, oxygen cannot be transported properly. Iron deficiency causes anemia which is responsible for the physical and mental lethargy and a weakened immune system. Women and children are its most common victims.

It is true that to eat is a necessity but to eat intelligently is an art. Nutrition food has primary importance in the achievement of normal growth, development of the body, promotion of the health and prevention of diseases in the human body. Balanced diet has all the vital nutrients which are required by the human body and lack of them can cause deficiencies.

Following are some recommended foods to overcome iron deficiency:

Vegetables: Leafy vegetables are rich in iron and provide non haem iron. Many vegetables like spinach, peas, broccoli, collard green, bock Choy, tomatoes, Brussels sprout, potatoes, sweet potatoes and kale are rich in iron and Vitamin C. They also have phatic acid, tannic acid and fiber. Other substances and Vitamin C help in iron absorption.

Fruits: Food that provides more than 5mg iron per serving is considered good source of iron.  Berries including black berries, strawberries and blueberries provide iron, anti-oxidants; Vitamin A and E. Watermelons are rich in iron as well as in protein, Vitamin B and C, carbohydrates and potassium.

“An apple a day keeps the doctor away” is true in the case of anemic patient because it contains huge amount of iron other than potassium, Vitamin C, B complex and beta carotene. Fruits such as Bananas, apricots, grape fruits, papaya, grapes, plums, kiwifruit, peaches, figs, guava and oranges are rich source of iron and Vitamin C. These fruits fulfil your bodily iron need, strengthen your immune system and increase your stamina.

Dry fruits and lentils: Dried fruits are rich in iron because fruit drying process increase the level of iron in them.  Dried apricots, figs, raisin and peaches contain good amount of iron.

Beans such as soya beans, black beans, green beans, cow beans, red beans, navy beans and pinto beans are rich in iron. They also contain protein, calcium, zinc, magnesium, sodium, folate and Vitamins which are beneficial to your body.

Lentils, pastas and cereals provide a valuable amount of iron.

Poultry and meat: Beef, sheep, duck, goose, Chicken and turkey provides a large amount of heme iron per serving.  Body absorbs heme iron more easily than non heme iron. Meat and poultry products also have protein, zinc, Vitamin B6 and B12, selenium and phosphorus.

Seafood: Oysters, crabs and salmon are good source of heme iron. They are not only good source of iron but also provide some minerals and vitamins. Oysters provide good amount of iron, zinc and protein. Salmon has iron and omega 3 fatty acids. Crabs are another source of iron, calcium, zinc, folate and Vitamin A, B6, B12, C, D, E and K. Fishes such as abalone, cod, roe, trout, tuna and octopus etc have huge amount of iron.


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