Lack of iron is the most widespread diet deficiency. Women are most at risk of having a low iron level. An average woman needs 18 milligrams of iron per day, while men need an average of 10. Women of childbearing potential must ensure that they get enough iron in your diet to prevent iron-deficiency anemia, which can increase the risk of complications during pregnancy. This can be done by eating foods that are rich in iron, along with foods that contain high levels of vitamin C.
Vitamin C and Calcium
Eat foods that are high in vitamin C. Vitamin C helps the body absorb iron. This is especially useful if you are vegetarian. Usually, vegetarians consume less iron because they get the mineral from plant foods rather than meats. This problem can be counteracted by consuming foods that are high in calcium, which makes iron more easily absorbed into the bloodstream. Iron is abundant in foods such as beans, whole grains, spinach and dried fruit. All of these are good choices for vegetarians and non-vegetarians alike.
Red meat and iron-rich Cereal
eat red meat, which is a good source of iron. If you are concerned about fat, choose leaner cuts of meat. Pork and lamb are also good sources of iron, which is liver. Iron-fortified cereals are a good source of iron, and many cereals are fortified with iron. Check out the labels for the amounts listed. The brand Total contains one of the highest levels available. Cream of Wheat cereal provides 10 milligrams of iron in a one-cup serving, making it a good source of iron.
grains, legumes and vegetables
Brown rice and whole grain bread offer a good amount of fiber and lots of iron. Eat an English muffin for breakfast, or try a bowl of oatmeal. Pita bread and Raisin Bran cereal has high levels of iron as well. Sunflower seeds, kidney beans and chickpeas are high in iron and easy to add to your meals. Try throwing some seeds or kidney beans into salads. Potatoes and broccoli are good sources of iron and fiber and make healthy addition to your diet.
Finally, try taking a tablespoon or two of blackstrap molasses twice a day to boost your iron levels. Blackstrap molasses is also high in potassium. For better taste, you can add it to coffee or milk.
Adding some of these foods to your diet will help with low iron levels. If you suspect that your iron is still low, check with your doctor. He will decide if you need an iron supplement.
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