How Do You Get Enough Iron In Your Diet
Of course eating too much red meat can cause other health concerns so try to include at least one portion of a high iron vegetable that is high in iron each evening for those. Most people can get enough iron by eating the right amounts of iron rich foods.
How Can You Get Enough Iron From Your Diet Bbc News
how do you get enough iron in your diet
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For snacks consider nuts or raisins that are high in iron.
How do you get enough iron in your diet. A vegan diet relies mainly on the consumption of breads cereals grains fruits vegetables legumes nuts and seeds to obtain adequate nutrition including iron. If you follow a well balanced plant based diet and eat a variety of these foods you can get plenty of iron. Vegetarians are recommended to obtain 18 times more iron than non vegetarians.
If you need another excuse to eat this rich treat let it be this. Thats why vegetarians or vegans should almost double the daily iron amount that doctors recommend for meat eaters. Consult your health care provider.
Iron is an essential mineral and is a component of hemoglobin the pigment in blood that carries oxygen throughout the body. Just 3 ounces will deliver 69 mg of iron. For dinner consume meats and leafy green vegetables such as spinach.
When you have enough iron stored in your organs the less you need to absorb from your food. Smaller amounts of iron carry oxygen to your muscles nourish cells and help your body function. Balance your whole grains with vitamin c.
Plant based foods contain large quantities of iron and the vitamin c in the food help increase the absorption of non heme iron which is important for vegetarians. Legumes nuts seeds grains dark green leafy vegetables and soy products are all good sources of plant derived iron. Youll need to aim for nearly twice as much.
That said there are plenty of vegetarian sources of iron. Eat iron fortified cereals for breakfast and iron fortified bread with sandwiches for lunch. Make sure you eat enough leafy greens to absorb larger amounts of non heme iron into your body.
Here are some practical suggestions for getting the iron you need from your diet. Thats 14 mg for men and 32 mg for women age 19 50. Our bodies cant produce iron so you have to get it in your diet whether through foods that naturally contain it or those that have been fortified with iron such as white bread and breakfast.
Some iron is also stored for future use. Here are your best bets. Red meat poultry pork and seafood are all good sources of the mineral.
Heme iron is more easily absorbed by the body than plant based non heme iron so its important to get both types of the nutrient in your diet she adds. If you dont get enough iron from your diet you could develop iron deficiency anemia. The list below includes the best plant based iron sources.
You can do it if you eat a.
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