Khaberni - Iron is considered an essential element in the diet, as it plays a vital role in many bodily functions and helps prevent anemia.
The body needs iron to produce hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body.
The human body can store iron, but it cannot produce it, so it relies entirely on consuming iron-rich foods to meet its needs.
Symptoms of anemia:
The Medlineplus website states that symptoms of anemia include:
Feeling weak or more tired than usual, or during exercise
Headaches
Dizziness
Palpitations
Problems with concentration or thinking
If the anemia worsens, symptoms may include:
Fragile nails
Bluing of the whites of the eyes
Cravings to eat ice or other non-food items
Feeling dizzy when standing up
Pale skin
Shortness of breath
Inflammation or sores on the tongue
Mouth sores
Restless legs syndrome during sleep
Hair loss
Symptoms of conditions associated with bleeding that causes anemia include:
Black, tar-colored stools or the presence of blood in the stool
Heavy menstrual bleeding
Pain in the upper part of the abdomen due to ulcers
What foods contain iron?
The Australian site Healthdirect notes that there are two types of iron in food, heme iron found in animal foods, which the body easily absorbs, and non-heme iron, which is found in plant foods and is difficult for the body to absorb.
Heme iron is found in:
Meats such as beef, lamb, and other meats like liver and kidneys.
Poultry such as chicken and turkey
Seafoods like salmon, sardines, and tuna
Healthdirect mentioned that the darker the red color of the meat or fish, the higher the level of iron in it.
Plant sources of non-heme iron:
Plant foods containing non-heme iron can also supply the body with iron. If a person follows a vegetarian diet, they will need to consume about 80% more iron to meet the body's nutritional needs. Good sources of iron include:
Iron-fortified bread and breakfast cereals
Nuts and seeds
Dried fruits
Pasta and bread made from whole wheat
Legumes such as cooked mixed beans, lentils, and chickpeas
Dark green leafy vegetables, such as spinach, silverbeet, and broccoli
Tofu
How can you get enough iron in the diet?
The way food is prepared and the foods eaten together can affect the amount of iron the body absorbs. For instance, eating foods rich in vitamin C can help absorb more iron. These foods include:
Citrus fruits like oranges and lemons
Tomatoes
Berries
Kiwifruit
Watermelon
Dark green leafy vegetables
Hot peppers
It is important to eat these foods raw with iron-rich foods, and you can also drink orange juice with meals or take vitamin C supplements. It is worth noting that some foods may reduce iron absorption, such as:
Coffee
Tea
Red wine
Foods high in calcium such as milk or cheese
Calcium supplements
Some foods containing soy
