Iron Rich Foods
Heme iron is found in meat, fish and poultry. It is the form of iron that is most readily absorbed by your body. You absorb up to 30 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron.
1.) All types of red meat, fish and poultry are excellent dietary sources of iron, since iron from these sources is most easily absorbed by your body.
A. Peanut butter is high in iron, about 0.57mg per tablespoon. It is also a rich source of healthy fats and protein. You can spread some peanut butter on your toast for breakfast, pairing it with fresh orange juice. Peanut butter and apple also make an excellent combination for a healthy snack.
There are basically three main ways you can become iron deficient. First, bleeding can cause you to lose more blood cells and iron than your body can replace. Bleeding due to ulcers, cancers, taking aspirin or other medicines can cause anemia. In women, this can happen because of heavy or frequent menstrual periods.
Dried fruits like prunes, raisins and apricots are good sources of iron. 100 grams of prunes contain 0.93 mg of iron while raisins contain 2.6 mg of iron. Apricots have 6.3 mg of iron per 100 grams.
Iron content in bananas is low, approximately 0.4 mg/100 g of fresh weight. There is a strategy of developing modified lines of bananas to increase their iron content; the target is a 3- to 6-fold increase.
Vitamin C increases absorption of both heme and non-heme iron absorption. Four ounces (1/2 cup) of orange juice is enough to increase iron absorption. Other sources of vitamin C include citrus fruit, fresh bell peppers, strawberries, cantaloupe, and fresh broccoli.
In general, patients with iron deficient anemia should manifest a response to iron with reticulocytosis in three to seven days, followed by an increase in hemoglobin in 2-4 weeks.
You may notice pale skin and cold hands and feet. Iron-deficiency anemia can also cause you to feel dizzy or lightheaded. Occasionally, it can cause chest pain, a fast heartbeat and shortness of breath. Iron deficiency can cause you to have unusual cravings for non-food items such as ice, dirt or paper.
Iron supplements, also called iron pills or oral iron, help increase the iron in your body. This is the most common treatment for iron-deficiency anemia. It often takes three to six months to restore your iron levels. Your doctor may ask you to take iron supplements during pregnancy.
One serving of eggs (2x 60g eggs) provides 1.7mg of iron, which represents 14% of the Recommended Dietary Intake (RDI) for adults and 17.5% for children aged 9-13 years.
Though O'Riordan makes her own oatmeal from scratch generally, this prepackaged Quaker Oats Oatmeal is a great source of iron. "One packet (28 g) of Quaker Oats Oatmeal has 7.2 mg of iron," O'Riordan says. "For optimal absorption, eat with vitamin C-rich strawberries."
Some foods can make it harder for your body to absorb iron. These include coffee, tea, milk, egg whites, fiber, and soy protein. Try to avoid these foods if you have iron deficiency anemia.
Berries – Berries are not a strong carrier of iron but they act as an active iron absorber. Strawberries, blueberries, cranberries or blackberries are all good sources of vitamin C. Consumption of any type of berries increases the absorption rate of non-heme iron. 100 grams of berries contain 0.3mg Iron.
Apples are known for their high iron content and vitamin C content, both of which are essential for preventing and reversing anemia. Anemia is a deficiency of hemoglobin in the blood, which can be fixed by increasing your intake of iron.
Iron pills, even low-dose pills will replenish stores very soon, generally within 3-4 weeks. If functional iron deficiency progresses to anemia, oral iron alone may not be sufficient to replenish stores. A combination oral iron and diets that include lean red meat can be tried for a period of time.
It can take 2-3 weeks of taking iron supplements before a noticeable difference is felt. Depending on your current iron levels, it may take up to 90 days to feel an increase in your energy.
Cobalamin, or vitamin B12, plays a role as important as iron's. If iron is your body's distribution vessel, B12 is the factory – responsible for generating red blood cells, nerves, and even your DNA. Here's the tricky part: because your body doesn't produce vitamin B12, it needs to be consumed regularly.