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Thursday, March 26, 2009

Iron Rich Foods for Iron Deficiency Anemia

I've got iron deficiency so aside from taking iron supplements and multi-vitamin, I also watch my diet in such a way that it should include food rich in iron. My mom used to cook a lot of liver dish for me as it is an excellent source of iron.

Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available. Here are a list of iron rich foods.


IRON RICH FOODS CONTAINING HEME IRON:
Excellent Sources
:
1. Clams
2. Pork Liver

3. Oysters

4. Chicken Liver

5. Mussels

6. Beef Liver
Good Sources:
1. Beef

2. Shrimp

3. Sardines

4. Turkey

IRON RICH FOOD CONTAINING NON-HEME IRON
Excellent Sources:

1. Enriched breakfast cereal

2. Cooked beans and lentils

3. Pumpkin seeds

4. Blackstrap molasses

Good Sources:
1. Canned beans

2. Baked potato with skin

3. Enriched pasta

4. Canned asparagus

WARNING: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.

The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron abosorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.


IRON ABSORPTION ENHANCERS:
1. Meat/fish/poultry
2. Fruits - orange, orange juice, cantaloupe, strawberries, grapefruit, etc.

3. Vegetables - broccoli, brussels sprouts, tomato, tomato juice, potato, green and red peppers
4. White wine

IRON ABSORPTION INHIBITORS:
1. Red wine, coffee and tea

2. Vegetables - spinach, chard, beet greens, rhubarb and sweet potato

3. whole grains and bran

4. soy products


2 comments:

  1. Those look an awful lot like the lists at healthcastle.com (and show some real differences with most other lists). Have you given any thought to citing your source(s)?

    ReplyDelete
  2. If it was the case mr. anonymous (1) is most likely correct. The source should be cited since this is not your personal idea. But we appreciate you sharing it.

    ReplyDelete