Iron-Rich Foods: Do you know how important blood is? In a sentence, if there is no blood in your body, you cannot survive for even a second. We all know that we are alive as long as we breathe. Oxygen reaches every part of the body with each breath. And it is the blood that carries this oxygen here. Blood delivers nutrients to every organ. Blood is the first to catch any microorganism and kill it. Hemoglobin is an important part of blood. This hemoglobin contains iron which traps oxygen molecules from the lungs and keeps sending them throughout the body. Therefore, if there is a deficiency of iron, then there is also a deficiency of blood. Its deficiency causes anemia. Anemia increases the attack of infectious diseases.
Two types of iron
According to the Cleveland Clinic, there are two types of iron. Heme iron and non-heme iron. Dietitian Julia Zumpano explains that heme iron mainly comes from hemoglobin and the body absorbs it. Heme iron can be obtained mainly from liver, meat, poultry, seafood etc. Non-heme iron can be obtained mainly from beans, nuts, seeds, potatoes and some green vegetables. Both types of iron are important for us. If there is a deficiency of iron, we start feeling weakness and fatigue. Iron is needed in large quantities for the growth of the body and the production of many hormones. Due to iron deficiency, the skin starts discoloring, there is a problem of dizziness and headache, the tongue also gets swollen.
Foods with heme iron
Animal products including meat and chicken are a major source of heme iron. Apart from this, eggs and fish are also major sources. But even if you are a vegetarian, there is no need to worry. For this, if you eat things with more protein, then heme iron will start forming. For this, you should consume avocado, green beans, baked potatoes, nuts, beans, banana, beetroot, figs, raisins, prunes, pistachios, pumpkin seeds, almonds, cashews, cabbage, hemp seeds etc.
Foods Containing Non-Heme Iron
For non-heme iron rich foods, one should consume lentils, green peas, tofu, soybeans, white bread, wheat products, cornmeal, oats, rice, figs, dates, raisins, cauliflower, spinach, green leafy vegetables.
How much iron is needed
Children need 0.27 milligrams of iron daily from birth to 6 months. Children between 7 and 12 months need 11 milligrams, children between 1 and 3 years need 7 milligrams, children between 4 and 8 years need 10 milligrams, and children between 9 and 13 years need 8 milligrams of iron. But girls between 14 and 18 years need 15 milligrams of iron daily, while men of the same age need 11 milligrams of iron. Women need iron because a lot of blood is lost from their body every month during periods.
Also read this-Bacteria defy medicine and kill 50 lakh people every year, what is the way to avoid this cruel bacteria, know from the expert
Also read- PM Modi’s Sadhana: Meditation is the surefire formula for achieving goals, how much power does it have, expert reveals the secret
Tags: health, health tips, Lifestyle, Trending news
FIRST PUBLISHED : June 3, 2024, 09:32 IST