Food to Boost: Iron
- My Dietary Strategies
- May 27, 2024
- 1 min read
Updated: Jun 16, 2024
Iron is important as it helps form red blood cells that deliver oxygen to muscles and is involve in the production of energy and maintaining the immune function.
There are 2 types of iron present in food:
· Heme iron - only found in animals
· Non-Heme Iron - present in both plants and animals.
Of these, only Heme iron is easily absorbed compared to non-heme iron.
Common food sources that contain Heme iron
Common Foods with non-heme iron
What to take note of when eating iron-rich foods
When your meal only consists of non-heme iron-rich food, make sure that you:
include Citrus fruits into the meal. For example, having orange juice, Orange, Kiwi, etc.
avoid foods that includes phytates, tannins, oxalate such as coffee, tea, wholegrains
minimize the amount of calcium taken with iron-rich foods
If you are able to take meat, add meat when eating non-heme iron-rich food to improve iron absorption.
How much do I need?
Singapore:
12 to 15 years old Girls: 18mg/day
16 to 17 years old Girls: 19mg/day
18 to 29 years old Females: 18mg/day
30 to 59 years old Females: 18mg/day
60 years old and above Females: 8mg/day
12 to 15 years old Boys: 12mg/day
16 to 17 years old Boys: 6mg/day
18 to 29 years old Males: 8mg/day
30 to 59 years old Males: 8mg/day
60 years old and above Males: 8mg/day
Services we offer
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