General Practice 2022

3 tricks to enrich food with iron

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3 tricks to enrich food with iron
3 tricks to enrich food with iron

3 great tricks to enrich foods with iron to help treat anemia are:

  1. Cooking food in an iron pan;
  2. Drink a glass of orange or lemon juice whenever you consume foods rich in iron from plant sources;
  3. Making fruit juices with vegetables such as pineapple juice with parsley.

These measures are simple and can help cure iron deficiency anemia more easily.

How to improve iron absorption

A very valuable tip to improve iron absorption is never to mix milk or dairy products with foods rich in iron, because the calcium present in these foods reduces iron absorption.

When adopting a diet rich in iron, it must be followed for at least 3 months, to observe signs of recovery. At the end of this period, the blood test must be repeated.

Iron-rich foods

Iron-rich foods can be of animal or plant origin, but they have a variable amount of iron and only a small percentage is actually absorbed by the body. Therefore, it is important to know how to increase absorption.

The most iron-rich plant foods tend to be the darkest ones, such as beets, spinach, or watercress. But their iron is only absorbed by the body in the presence of Vitamin C. Therefore, the trick to enrich food in iron is to add a fresh fruit to the salad, such as pineapple, for example, or accompany a salad or a soup of vegetables with a glass of orange juice.

The iron present in meat is naturally absorbed, without the need for vitamin C or other food, and is more concentrated in the offal, such as the liver.However, adding too much meat to your diet can also raise your cholesterol levels, so the trick is to use an iron pot for cooking, especially some low-iron foods like rice or pasta.

These tips are especially important for vegetarians.

Consequences of lack of iron in the diet

The lack of iron in the blood can cause anemia, which makes the person very tired and sleepy, in addition to, in more advanced cases, producing muscle pain throughout the body.

A very important fact to consider is that, sometimes, the difficulty in iron absorption may be due to a lack of Vitamin B12, known as pernicious anemia, and not due to the correct supply of iron. In these cases, it is important to correct this deficiency before increasing the supply of iron in the diet.

When to take iron supplements

The use of medicated iron supplements is an alternative widely used by physicians in cases of anemia, but it must be accompanied by dietary reeducation, so that anemia does not recur.

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