Food to Boost: Iron.
- Nutrition Plan X
- May 27, 2024
- 1 min read
Updated: 7 days ago
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 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
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.
Recommended Daily Intakes & Allowances:
12 to 60 years old Females: 18mg
12 to 15 years old Males: 12mg
16 to 17 years old Males: 6mg
18 to 60 years old Males: 8mg
60 years old and above Females & Males: 8mg
Want guidance to planning your meals?
Alternatively, learn more about Nutrition by joining the suitable online platform:
Comentários