Food To Boost Iron Deficiency

Our body needs iron for the formation of hemoglobin, which is the red pigment in the blood that caries oxygen to the body’s tissues and organs.

Iron deficiency can cause anemia, which includes symptoms such as

  • tiredness
  • lack of stamina
  • loss of appetite

Teenage girls and women of child-bearing age experience loss of iron due to menstruation.

Food sources of iron can be obtained from animal products as well as plants. Animal products such as red meat, liver and eggs to name a few, are good sources of iron, and is better absorbed by the body compared to iron sources from plants.

Other rich-iron foods include:

  • green leafy vegetables such as spinach and broccoli
  • dried fruits such as raisins, prunes, apricots and peaches
  • fortified breakfast cereals and bread
  • nuts such as cashew nuts and pistachio nuts
  • beans such as lima beans, kidney beans and black beans
  • milk

To enhance iron absorption, do include food that is rich in Vitamin C to your iron-rich food. For example, green leafy vegetables or a glass of orange juice. As coffee and tea reduce the absorption of iron, you might want to avoid these while eating food high in iron.

Some vegetarians, particularly women and girls who have heavy periods, may benefit from taking an iron supplement.

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