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Iron also known as is an essential part of Haemoglobin found in red blood cells of our body.Haemoglobin is responsible for circulating oxygen to the various cells of the body.
Hence, iron has an important function of transporting oxygen to the various cells of our body.Low level of iron in our body lead to inadequate oxygen being delivered to the body. Thiscauses tiredness, lack of concentration, pale skin, nail bed and pale eyes adn compromisedimmunity.
“Heme”
How much do we need?
Based on Dietary reference intake of iron
Pregnant women, vegetarians, endurance athletes and people with certain chronic conditions
havehigher needs of iron.
Since food is the only source of iron for our body, inadequate intake is one of the major causes
of low iron levels in the body. Apart from this, severe blood loss during surgery or menstruation,
certain clinical conditions like cancer that alter absorption from the stomach and kidney failure
can also lead to iron deficiency.
Age Male Male
18yrs- 50yrs
50 yrs or older
8mg/day
8mg/day
18mg/day
8mg/day
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What foods provide iron?
Foods provide us with two different forms of iron. Heme iron available fromanimal sources and nonheme iron available from plant source of foods.
Heme iron is easier for our body to absorb compared to the non heme iron.Moreover, vitamin C is essential for the absorption of non heme iron.
Food Group Foods Ammount Iron Content
Vegetables
and
Fruits
Beets, slicedcanned, drainedPotato, microwaved, fleshand skinSpinach boiled anddrainedDried Apricots
Raisins
Ready to drink
125ml o4 . cup
1 medium
125ml or . cup360ml125ml
1.6mg
2.5mg
3.4mg1.3mg0.7mg1.6mg
Grain Products Soybean flour Whole wheat flour
125ml or . cup125ml or . cup
4.9mg2.5mg
Milk and Alternatives 2.
Meat and Alternatives Scrambled eggsCooked lentilBeef ClamsTurkey/LambChickenPorkSalmon (canned/fresh)
2175ml or . cup75g or 2 . oz75g or 2 . oz75g or 2 . oz75g or 2 . oz75g or 2 . oz75g or 2 . oz
1.4mg4.92.4mg21mg1.5mg0.9mg0.8mg0.6mg
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A simple and easy recipe to include iron rich foods in daily diet:
Vegetarian chilli
High Iron ChilliNumber of Servings: 2Preparation Time: minutes
Cooking Time: minutes
Ingredients
1 cup beans, black, boiled
1 cup beans, kidney, dark red, boiled
0.5 cup corn, sweet, yellow, frozen kernels
off cob, boiled, drained0.5 cup tomato sauce, canned
0.5 cup onions, raw
1 tsp salt, table
4 Clove garlic, raw
1 tbsp paprika
1 tsp vegetable oil, canola
0.5 cup beets, boiled, drained
Calories (kcal) 371
Fat (g) 4.2 Vitamin
Protein (g) 20.2
Carbohydrate (g) 68.6
Sugar (g) 10.2
Fibre (g) 17.1
Vitamin A (RAE) 89.3
Vitamin C (mg) 15
Vitamin D (μg) 0
Vitamin E (mg) 3.6
Thiamin (mg) 0.5
Riboflavin (mg) 0.3
Niacin (NE) 6.9
Folate (DFE) 326.4
Vitamin B6 (mg) 0.6
Vitamin B12 (μg) 0
Calcium (mg) 94.3
Iron (mg) 6.8
Sodium (mg) 1549.9
Potassium (mg) 1313.3
Instructions
1. In a heavy bottom pan, saute onions and shredded garlic in oil2. Add the black beans and kidney beans and cook3. Add the tomato sauce, pureed beets, spices and water if needed and simmer 4. Simmer till reaches required consistency.
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Iron - an important mineral
What foods iron provide ?
A simple and easy recipe toinclude iron rich foods in dailydiet.
Health & Nutrition
Iron Rich Foods
Iron rich foods and highestsource of iron comes fromanimal origin.
Foods high in Iron Nutritionchart. Foods ( 1878 products )
What is the optimal Daily Diet-ary Iron Intake ?
3 Best ways to prevent IronDeficiency Anemia
Are Iron-rich Foods Good for Iron Deficiency Anemia inWomenI
Articles
> Chronic blood loss, times of increased need such aspregnancy and vigorousexercise can trigger irondeficiency....
> There are2 types of iron :heme iron (in animal foods)& nonheme iron (in plant
foods)....
> Read More
> Did you know that Iron Deficiency Anemiaaffects about 20 % of the world’s population ?It is also the common type of anemia caused
by inadequate dietary intake or absorption of iron.......
> Read More
> Toddler foods that are high in Iron ?
> Some tips that can help up a toddler’siron intake......
Healthy Eating FAQ Facts of Iron ?
Eat foods that are rich in Iron
Cook using cast-ironcookwares
Which packed foods arehealthier
Avoid whole cow’s milk onthe first 12 month of life
If I eat healthy, do I need totake a multivitamin ?
Nutrition 101 (A to Z Basics)
Healthy Eating Free Tools
Iron deficit calculator :Easily calculate patientsindividual iron needs.
My Pyramid :designed by USDA, MyPyramid.gov can help you choose thefoods and the amounts that areright for you.
EATracker :designed by Dietitians of Canada,EATracker is more comprehensivethan My Pyramid and can alwayslog back in track your progress.
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