Sunday April 5, 2020

Here’s a List of Top Foods To Eliminate Iron Deficiency From Your Body

The body absorbs more iron from meat as opposed to other sources of food

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Iron
The risk of iron deficiency can be reduced by consumption of foods rich in iron. There are two types of iron in foods: Heme iron and Nonheme iron, explains Shelatkar . Heme iron is found in meat, poultry, and seafood. Pixabay

Iron deficiency, more commonly known as anaemia, occurs when the body is low in red blood cell count. Iron is the most important component used in the creation of red blood cells, which enables them to carry oxygen around the body. Thus, a decline in the iron levels can lead to a number of maladies, which can be life-threatening, if left unchecked, says Rohit Shelatkar, VP at Vitabiotics Ltd and Fitness & Nutrition Expert. Some of the signs and symptoms of iron deficiency include:

Extreme fatigue

Pale skin

Shortness of breath

Cold hands and feet

Dizziness and anxiety

Brittle nails

If this remains unchecked, it can lead to severe complications like heart problems, trouble during pregnancy and growth issues. Iron deficiency in the body can occur due to common causes such as poor diet, heavy blood loss, pregnancy, and the body’s decreased ability to absorb iron.

To avoid these complications, it is very crucial to maintain good iron intake. The risk of iron deficiency can be reduced by consumption of foods rich in iron. There are two types of iron in foods: Heme iron and Nonheme iron, explains Shelatkar . Heme iron is found in meat, poultry, and seafood. Non Heme iron is found in plant foods and foods fortified with iron. Some of the foods that should be consumed include:

Red meat, pork and poultry

Seafood

Eggs

Beans

Dark green leafy vegetables, such as spinach

Dried fruit, such as raisins and apricots

Iron-fortified cereals, breads and pastas

Peas

The body absorbs more iron from meat as opposed to other sources of food. Thus, vegetarians and people who choose not to consume meat may need to increase intake of plant-based foods that are rich in iron, in order to get the same levels of the mineral as one who consumes meat, Shelatkar points out.

Spinach, Vegetable, Fresh Vegetable, Food, Nutrition
The body absorbs more iron from meat as opposed to other sources of food. Thus, vegetarians and people who choose not to consume meat may need to increase intake of plant-based foods that are rich in iron. Pixabay

The body’s absorption of iron can be boosted by eating foods rich in Vitamin C, in order to achieve the desired levels, as they help the stomach absorb iron from food. Some of the best foods that aid in this process include fruits and vegetables like broccoli, tomatoes, kiwis, oranges, strawberries and peppers.

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Other than this, one can use iron supplements. Care must be taken not to overdo it, as there can be unpleasant side effects of consuming too many iron supplements like stomach pain, constipation ordiarrhoea, heartburn and nausea. Slow release capsules or tablets or low dose liquid supplements could be ideal. (IANS)

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Here Are Some Health Benefits of Going Vegan

Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose

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Vegan
Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose. Pixabay

Vegan people follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet.

Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose.

Nutritionist and founder of Diet Podium, Shikha Mahajan, shares these five benefits going vegan has on your health.

Reduced risk of cancer

In 2015, the Worle Health Organisation named red meat a Group 2 Carcinogen, which means it probably causes cancer in humans. WHO placed processed meat in the Group 1 category, which means it is carcinogenic to humans.

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Even small amounts of meat can increase the risk of cancer. A study from Oxford University study also found that eating just 3 rashers of bacon a day can increase cancer risk by 20 percent.

Reduced risk Of diabetes

More and more research is concluding that a plant-based diet can reduce the risk of developing diabetes or even reverse the disease completely.

A study, that included more than 2,000 adults, found those people who increased the number of fruit, vegetables, and nuts in their diet over the duration of 20 years reduced their risk of developing type 2 diabetes by 60 percent more than those who did not.

Enhanced mood

A study done by the Physicians Committee for Responsible Medicine (PCRM) shows a study on its website that looks at the eating patterns and moods of 3,486 people over a five-year period. The study showed that participants who consumed whole, plant foods reported fewer signs of depression.

Vegan
Vegan people follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet. Pixabay

A different study showed that vegetarians usually experience more positive moods than meat-eaters.

Healthy skin

A plant-based diet might boost your beauty regime by assisting your skin in staying healthy. An increasing number of studies are associating dairy to skin problems such as acne. Dairy products have growth hormones and are also sometimes infused with artificial hormones, which can disrupt the human body’s hormone system.

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Fewer cardiovascular diseases

Meat generally contains a high quantity of saturated and trans-fats which can increase blood cholesterol. Cholesterol can create fatty deposits in the blood vessels that increase the risk of stroke, peripheral artery disease, and heart disease. Plant-based foods, by nature, have no dietary cholesterol. A diet high in fat and cholesterol can also lead to high blood pressure. (IANS)