How to Incorporate Iron Into Your Diet

Friday, 27 May 2011 02:33 PM

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Iron is one of the most important minerals required by the body as it is responsible for carrying oxygen from the lungs to each and every cell of the body. Increased intake of iron-rich foods ensures a better immunity, improved enzymatic action, and an enhanced level of energy.

Iron-rich foods
The best way to incorporate iron into your diet is by consuming lean animal protein such as eggs, chicken, meats, and fish. Vegetarians may add adequate iron by including green leafy veggies (spinach, collard, and radish greens), seeds, and nuts.

Eating vitamin-C-rich foods improves the absorption of iron in the body. Though the requirement for trace minerals like iron in any diet is quite low, it is necessary that the need be met naturally or through iron pills and tonics.

Iron deficiency leads to anemia, behavioral disorders, fatigue, and muscular pains.

The minimum indicated dosage is approximately 10 mg/day for men and approx 18-20mg/day for women, with the daily requirement increasing during specific conditions. Iron pills or supplements must always be taken as per prescription, as high dosage (above 500-600mg/day) may result in serious complications like hardening of arteries, skin allergies, liver damage, and heart ailments.

For more on iron, see below:

What Conditions Iron Helps

Top 5 Signs of Iron Deficiency


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