Iron rich foods you should include in your meals
First Published | Jul 2, 2021, 6:03 PM ISTIn the treatment of nutrition related anaemia, combinations of nutrient rich foods play a very important role in absorption of iron.
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Iron is a very important nutrient for cognitive thinking, memory and also for energy. If you suffer from anaemia (iron deficiency) you know that low iron levels can leave you feeling exhausted and weak due to lack of oxygen being delivered to tissues and a build-up of carbon dioxide. Iron rich foods are therefore important for your health.
undefinedIn the treatment of nutrition related anaemia, combinations of nutrient rich foods play a very important role in absorption of iron. For e.g. Iron from corn is better absorbed when eaten with fish or meat, whereas milk inhibits iron absorption. Vitamin C increases iron absorption by a factor of 4. Being a powerful reducing antioxidant agent; it changes ferric iron to better absorbed ferrous form of iron.
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So, we bring you foods that can help maintain your iron balance.
undefinedBeetroot and Amla: Beets are extremely important in curing anaemia. Beets contain potassium, phosphorus, calcium, sulphur, iodine, iron, copper, carbohydrate proteins, fat, Vitamin B1, B2 niacin, B6 Vitamin P and Vitamin C (that helps absorption). In fact, Vitamin C is regarded as the most potent enhancer of iron absorption and vitamin C alone will often increase body iron stores. Thus, the juice of red beets and amla (that is packed with Vitamin C) strengthen the body's power to regenerate and re-activate the red blood cells and supplies the body with fresh oxygen.
undefinedBanana and Honey: Bananas are particularly beneficial as they also contain besides easily assimilable iron, folic acid and B12, all of which are extremely useful in the treatment of anaemia. Drizzle honey over the bananas as it is rich in copper which helps in iron absorption.
undefinedJaggery and Ginger: Regular intake of jaggery in any form with any food will help combat anaemia. A person can obtain 3% of iron of daily value from 10grams of jaggery. Regular intake of jaggery with ginger juice helps in better absorption of iron.
undefinedVitamin B-12: Is a must for preventing and curing anaemia. The Vitamin is found in animal protein and especially in organic meats like kidney and liver. Vegetarians should include adequate amounts of fermented foods like miso and organic soybeans. Peanuts, wheat germ and eggs should be included for prevention of anaemia. In addition, at least 2 helpings of citrus fruits and other ascorbic acid rich foods should be taken daily.
undefinedFenugreek: The leaves of fenugreek help in blood formation; cooked leaves can be taken to prevent anaemia. The seeds of fenugreek are also a valuable cure for anaemia being rich in iron. Also, the fat-soluble chlorophyll molecule is similar to the haemoglobin molecule and is efficiently absorbed from the gastrointestinal tract providing all the structural elements for haemoglobin.
undefinedBlackstrap Molasses: Blackstrap Molasses is a great source of iron, about 5 tablespoons of black strap molasses contain 95 percent of your daily allowance of iron. Try to eat foods high in Vitamin C alongside blackstrap molasses- cabbage, broccoli, citrus fruits are all good choices. Foods rich in calcium should be avoided when taking iron rich foods, as they inhibit iron absorption.NOTE: Asianet News humbly requests everyone to wear masks, sanitize, maintain social distancing and get vaccinated as soon as eligible. Together we can and will break the chain #ANCares #IndiaFightsCorona
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