Iron is a substance which helps red blood cells carry oxygen throughout the body.If you don't have enough iron in your body, it can lead to a disorder called anemia, where there is not enough hemoglobin.An iron-rich diet is one of the ways a doctor can help raise iron levels in the body when a person becomes anemic due to an iron deficiency.
Step 1: Determine how much iron is needed.
The daily value of iron depends on a number of factors.It is important to follow the daily values when changing to an iron-rich diet.Males and females between the ages of 9–13 years old have an average of 8 pills per person.
Step 2: Adding iron-rich meats to your diet is a good idea.
Meat is a great source of heme iron, which is iron derived from hemoglobin that is found in animal-based foods.Our bodies can easily absorb iron from heme sources, even though non-heme iron is more common in most diet.Both beef and poultry can be good sources of iron.A six-ounce steak has about 3% of iron.In a three-ounce serving, beef, chicken, and giblets are great sources.In a three-ounce serving, duck has 2.3 grams of iron, while turkey has 2.1 grams.This is one reason why people who don't eat meat tend to have low iron levels.You need to eat iron-rich vegetables if you are a vegetarian or vegan.
Step 3: Continue to eat seafood.
The seafood options are rich in heme iron.These options have the added bonus of being low in fat.For vegetarians, seafood is a great source of nutrition.In a three-ounce serving, clams and oysters are some of the most iron-rich foods you can find.There are three ounces of mollusks or mussels that contain iron.A three-ounce serving of sardines canned in oil contains over 2% of iron, while tuna, mackerel, and haddock are also good sources.
Step 4: You should add more beans to your diet.
Though non-heme iron isn't as readily absorbed by your body, you can still get plenty of iron from plant-based sources.The average amount of iron in a cup of cooked beans is 3.5.White beans have the highest amount of iron of any bean in 1/2 cup.There are some great options for iron that can be found in just 1/2 cup.The options include lima beans.
Step 5: Tofu or soybeans are good for you.
Tofu is a great source of non-heme iron and can be found in vegetarian and vegan diet.A 1/2 cup of tofu can hold up to 3.5 grams of iron.You can get even more with a 1/2 cup of cooked soybeans.
Step 6: It's a good idea to eat lots of leafy greens.
They have high levels of iron.Some of the best options for non-heme iron are leafy greens.The amount of iron in a 1/2 cup is around 32%.There are many ways to prepare leafy greens from salads to adding them to smoothies.
Step 7: High-energy foods include seeds and pulses.
It's even better to have sprouted seeds and pulses.One ounce of pumpkin, sesame, or squash seeds can contain up to 4.2 grams of non-heme iron.If you prefer sunflower seeds, you will still get iron even though they aren't as iron-rich.
Step 8: There are fortified options that you can look for.
Adding iron to a deficient diet can be accomplished with fortified breakfast cereals and other products.You can check the labels to see how much iron is in the product.
Step 9: Take iron supplements to strengthen your body.
Iron supplements can help round out an iron-rich diet.Since your daily value is the combination of the supplement and the iron in the foods you eat, you should always consult a doctor before adding an iron supplement.
Step 10: Take vitamins.
Without their partners vitamins and minerals won't be absorbed correctly.The absorption of iron is slowed by calcium consumption.B12 is needed for iron absorption.An adequate amount of B12 is not provided by a vegan diet.Iron supplements can cause upset.Before going to sleep, take iron supplements with food.
Step 11: Avoid drinks and food that block absorption of iron.
Tea and coffee block iron absorption.Other iron-blocking foods include dairy products.Do not have these options at the same time as iron-rich foods.
Step 12: You can eat oranges or drink orange juice while taking iron.
).The absorption of iron is aided by the vitamins contained in these options.Since the vitamin C makes it easier for the body to absorb iron, it's important for those who rely on non-heme sources.
Step 13: Take a look at your risk for having anemia.
About 20% of women and 3% of men are iron deficient, and anyone can get it.Some groups are more likely to develop anemia.Women are affected by blood loss during monthly periods and childbirth.People over the age of 65 are more likely to have a low-iron diet.People are on blood thinners.If they have trouble making red blood cells, they are on dialysis.People who can't absorb iron.People with low-iron diet.
Step 14: You can identify the symptoms of anemia.
The major symptoms of anemia include feeling tired, difficulty breathing, dizziness, headaches, pale skin, trouble concentrating, and feeling cold.Other signs include a rapid heartbeat, brittle nails, cracked lips, sore tongue, and trouble swallowing.Babies and small children who are iron deficient may have delays in skills such as walking and talking, not grow as expected, and have short attention spans.
Step 15: You can see your doctor.
If you are experiencing any of these symptoms, then you should see your doctor for the proper tests to determine if iron-deficient anemia is the cause.It's important to see your doctor because he or she may have instructions on how to eat an iron-rich diet.