| Understanding Iron's relation| | Symptoms of Iron deficiency || Forms of Iron in foods | Food Sources | | Victamin C for Iron Absorption |

7 Food Sources to Escape Iron deficiency anaemia

7 Food Sources to Escape Iron deficiency anaemia

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Vitamins and minerals are the building blocks of our body. Deficiency in any of these vitamins or minerals can collapse the whole health, wellness and fitness of our body. So, our sole responsibility is to maintain the proper vitamin and mineral levels. A healthy immune system requires adequate Iron. Low Iron levels can seriously affect your health, causing Iron deficiency anaemia.

Understanding Iron’s relation with the body

RBCs and WBCs are the guardians of the living body. Haemoglobin, a protein in red blood cells, contains around 70% of the Iron in your body. Your body’s red blood cells aid in the transportation of oxygen. Since oxygen is essential to survival, it becomes an integral part of our life. 

A healthy immune system requires adequate Iron. Iron levels can seriously affect your health if either too high or too low. An iron deficiency can cause the body to become anaemic, leading to iron deficiency anaemia.

What happens if it’s deficient 

Without adequate Iron, your body cannot make enough haemoglobin of the red blood cells that allows them to carry oxygen. Insufficient Iron is the cause of iron deficiency anaemia. Iron deficiency anaemia thus might make you feel exhausted and out of breath. Iron deficiency anaemia might initially be so mild that it is not recognised. However, the signs and symptoms worsen as the body’s iron levels drop and the anaemia develops.

Symptoms of iron deficiency anaemia might include:

  • Extreme tiredness
  • Weakness
  • Light skin
  • Shortness of breath
  • An accelerated pulse or chest discomfort
  • Headache, lightheadedness, or vertigo
  • Inflammation or soreness of your tongue
  • Brittle nails
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Food sources containing Iron 

Forms of Iron in Food 

Iron is crucial to human existence, just as it is to creating steel. If your iron levels are low, consider consuming foods high in Iron, as the body cannot produce and absorb it only through your diet. Heme and non-heme are the two forms of Iron found in food. The body most readily absorbs heme iron, and is present in red meat, chicken, and pork. If you don’t consume meat, non-heme Iron is still a healthy and necessary source of Iron. Your body only less readily absorbs it. 

To make the balance and keep the blood count in progress. All of us need to intake iron-rich foods. To simplify things, here are the essential iron-rich food sources to add to your meal diet plan.

Red Meat: Red meat is an excellent product of heme iron and includes beef, lamb, and venison. The body readily absorbs the iron content because red meat’s high bioavailability. A perfect way to achieve your daily iron needs is to include modest servings of lean red meat in a balanced diet.

Poultry: Chicken, turkey, and other poultry are excellent heme iron sources. Iron concentration is usually higher in dark meat than in thinner portions, such as chicken thighs. Poultry is a lean source of protein and can help increase iron consumption when it is regular in your meal plate.

Seafood: Fish and shellfish not only contain a lot of Iron but also have a lot of other health advantages. Heme iron is abundantly available in species, including clams, oysters, and mussels. Fish sources like salmon and sardines are also abundant in Omega-3 fatty acids, which benefit heart health and cognitive function.

Beans and Legumes: Beans and leguminous vegetables, such as lentils, chickpeas, kidney beans, and black beans, are a great source of non-heme Iron. Additionally, they provide a healthy quantity of nutritional fibre and plant-based protein, which makes them beneficial complements to a vegetarian or vegan diet.

Leafy Greens: Dark leafy greens, like Swiss chard, spinach, and kale, are an excellent food source of Iron. Despite having non-heme Iron, these vegetables are frequently eaten with meals high in vitamin C, such as citrus fruits or tomatoes, to improve iron absorption.

Nuts and Seeds: Almonds, sesame seeds, cashews, and pumpkin seeds, have a variety of health advantages, including a modest quantity of Iron. They give flavour and nutrients to various meals and are great as a snack or ingredient.

Fortified foods: “Fortified” foods have Iron added during manufacturing; examples include bread, pasta, and breakfast cereals. These products are a straightforward approach for those with dietary restrictions or constraints to enhance their iron consumption.

Vitamin C for Iron Absorbtion 

By consuming vitamin C-rich meals and citrus juice at the same time as high-iron foods, you can improve your body’s ability to absorb Iron. Your body can more easily absorb dietary Iron thanks to the vitamin C in citrus liquids like orange juice.

Added sources of vitamin C include:

  • Broccoli
  • Kiwi
  • Grapefruit
  • Leafy Greens
  • Melons
  • Oranges Peppers Strawberries

The essential mineral iron is vital for supporting our general health and well-being. Our diet must contain various iron-rich foods to satisfy our iron needs and avoid iron deficiency anaemia. Whether we choose to consume non-heme Iron from plant-based foods or heme iron from animal sources, it is essential to consider elements that improve iron absorption, such as eating meals high in vitamin C. We may harness the power of this nutrient powerhouse and enjoy the advantages of appropriate iron levels for a bright and healthy life by making informed decisions and adopting a balanced diet rich in Iron. If you have specific dietary restrictions, allergies, or concerns, it’s best to consult with a doctor or registered dietitian for a personalised diet and supplements if needed.

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