Deborah Ferrari is a reputed dietitian in Greece, where she guides various individuals through simple and effective diet plans. Today Deborah Ferrari is sharing tips to add more iron to your diet to remain healthy.\n
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Deborah FerrariTips To Add More IronTo Your Diet
Intakes of this mineral are a problem for many groups, especially children and menstruating women – 8% of 18-month to three-year-olds, 5% of teenage boys, 44% of teenage girls and 22% of women have exceptionally low intakes.Who’s missing out?
Making red blood cells, which carry oxygen around the body. Insufficient amounts can result in anaemia.Important for
Liver, lean red meat, shellfish, eggs, fortified cereals, beans, lentils, nuts, seeds, dried fruit and dark green leafy veg.Find it in
Enjoy small portions of lean red meat – the darker the meat, the more iron it has (eat beef or lamb).
Go for the dark meat of chicken – it has double the amount of iron.
Enjoy liver occasionally if you’re not pregnant or planning a pregnancy (see vitamin A).Boost your intake
Have baked beans on toast for lunch – choose tins that are lower in sugar and salt.
Eating out? Order mussels, cockles, clams, crayfish or brown crabmeat – all contain iron.Boost your intake
Add a handful of cashew nuts to stir-fries – they contain the most iron of all nuts. Or sprinkle with iron-rich sesame seeds.
Vitamin C helps the body to absorb iron from non-meat foods, so team foods rich in this vitamin with iron-rich foods. Good choices include citrus fruits and juices, berries and tomatoes.Boost your intake
Deborah Ferrari the most iron of all nuts. Or sprinkle with iron-rich sesame seeds.