Iron is an element that is prominent in nourishing the blood and preventing anemia from iron deficiency. Reveal the secret of eating foods high in iron to increase absorption.
Blood nourishment is important because it helps prevent anemia. If the anemia is severe, it can affect the functioning of the heart, causing heart failure. Therefore, it should not be ignored. One of the causes of iron deficiency anemia is low iron intake due to eating foods that contain insufficient iron, not eating meat, blood, or liver, such as people who eat vegetarian diets or eat vegetables that contain a lot of substances that resist iron absorption. The need for iron in each age group is different depending on physiology.
Menstrual loss and growth, therefore the amount of iron the body should receive: Adult male 1.04 milligrams per day, Adult female 9.4 – 24.7 milligrams per day.
Iron sources and iron absorption in foods consist of two forms:
- Heme Iron Heme iron is an iron that the body can absorb directly and can be absorbed up to 20-30 percent. It is found in foods such as blood, meat, liver, animal organs, chicken, fish, and seafood.
- Non-Heme Iron Non-heme iron in the form of non-heme, the absorption depends on the factors that promote or inhibit absorption in the food together and only 3-5% is absorbed and usable. Found in foods such as vegetables, rice, dried beans, egg yolks, milk.
Guidelines for food selection
- Iron-rich foods in the form of heme, which is abundant in meat, blood, liver, chicken giblets, fish, shrimp, and shellfish.
- Eat 6-12 tablespoons of meat per day. In addition to being high in iron, meat also improves the absorption of non-heme iron from other foods.
- Eat 3-5 servings of fruit a day, especially citrus fruits, to help your body absorb more non-heme iron from food.
- Choose fresh fruits and vegetables because the heat used in cooking can destroy vitamin C.
- Fruits high in vitamin C, such as bell peppers, oranges, papaya, pineapple, guava, strawberries, lychees, and longans, will help improve iron absorption.
- Many green leafy vegetables are high in iron, such as spinach, kale, morning glory, Chinese kale, and broccoli.
- Cow’s milk or soy milk should not be consumed with meals หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่. or with iron supplements because the calcium in milk and the phytate in soy milk can reduce the absorption of iron from the medication.
People with anemia should consult a doctor and seek treatment to improve their symptoms. Emphasize exercise and eating a well-balanced diet.