Do you constantly feel tired?
The body can absorb only two to 20 percent of non-heme iron, but its absorption can be enhanced or decreased depending upon the food and drink had at the meal.
~ Heme iron, which is a soluble ferrous form of iron, is present in red meats, fish and poultry.
Milk is a poor source of iron, while egg contains a higher proportion of non-heme iron in the yolk.
On an average, about 15-35 percent of heme iron is absorbed by the body.
These include guava, amla and citrus fruits like orange, sweet lemon, grapefruit and lime. Amla can be had as a pickle, murrabba or in its candied form.
~ The consumption of meat, fish or poultry has double benefits -- it provides heme iron as well as increases the absorption of non-heme iron.
~ Fermentation -- which takes place while making the idli-dosa batter -- and sprouting grains destroys some of the iron-inhibiting substances.
~ Raw or lightly steamed sprouts are also rich in vitamin C, which increases the absorption of iron.
Have an Ageless Body & Timeless Mind.
Thanks,
Aj
Do you feel perennially exhausted ?
Do you sometimes experience breathlessness and palpitations?
Do you sometimes experience breathlessness and palpitations?
Does your skin turn pale often?
It could be due to iron deficiency, a common problem amongst the youth today.
It could be due to iron deficiency, a common problem amongst the youth today.
Causes of IRON deficiency
~ A low intake of iron rich foods.
~ Predominance of non-heme iron in the diet, an iron type that is not easily absorbed by the body. The other type is heme iron, which is easily absorbed.
~ The absence of iron absorption enhancing factors like vitamin C, meat, fish or poultry.
~ Prevalence of infections and worm infestations.
Types of dietary iron
~ Non-heme iron, which is the insoluble ferric form, is present in vegetable foods.
Rich sources of this form include rice flakes (poha), green leafy vegetables, sprouts, garden cress seeds or ahliva/ halim, dry fruits and jaggery.
Garden cress seeds, which are reddish brown in colour and resemble falooda seeds, are usually available at most provision stores. Soak a handful in a glass of milk for about 15 minutes and drink up the mixture.
Rich sources of this form include rice flakes (poha), green leafy vegetables, sprouts, garden cress seeds or ahliva/ halim, dry fruits and jaggery.
Garden cress seeds, which are reddish brown in colour and resemble falooda seeds, are usually available at most provision stores. Soak a handful in a glass of milk for about 15 minutes and drink up the mixture.
The body can absorb only two to 20 percent of non-heme iron, but its absorption can be enhanced or decreased depending upon the food and drink had at the meal.
~ Heme iron, which is a soluble ferrous form of iron, is present in red meats, fish and poultry.
Milk is a poor source of iron, while egg contains a higher proportion of non-heme iron in the yolk.
On an average, about 15-35 percent of heme iron is absorbed by the body.
Enhance iron absorption
~ The presence of vitamin C rich foods at a meal enhances the absorption of non-heme iron; vitamin C converts the insoluble ferric iron into its soluble ferrous form, which can be easily absorbed.
These include guava, amla and citrus fruits like orange, sweet lemon, grapefruit and lime. Amla can be had as a pickle, murrabba or in its candied form.
~ The consumption of meat, fish or poultry has double benefits -- it provides heme iron as well as increases the absorption of non-heme iron.
~ Fermentation -- which takes place while making the idli-dosa batter -- and sprouting grains destroys some of the iron-inhibiting substances.
~ Raw or lightly steamed sprouts are also rich in vitamin C, which increases the absorption of iron.
Vegetarians versus non-vegetarians
Although vegetarian diets tend to be lower in iron than non-vegetarian diets, vegetarians do not have a greater risk of developing iron deficiency anemia.
So, whenever u feel tired on regular basis, then better you look into your food and make it a IRON reach one. That helps you in having life full of energy and you will live a happier time.Have an Ageless Body & Timeless Mind.
Thanks,
Aj
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