Eat more meat, fish, and/or poultry. To increase iron absorption, make sure to eat something that contains a good source of Vitamin C simultaneously.
Some vegetarian sources of iron are:
The best way to get sufficient iron is to make sure you are eating a well-balanced diet, one that follows the food pyramid. Coffee, tea, and bran can actually hinder your body’s absorption of iron, so try not to drink them when you are consuming foods high in iron. Heme iron, from meat and fish sources, is more easily absorbed by the body, but nonheme iron can also be found in plant foods. Absorption of nonheme iron is increased when eaten with heme iron sources of vitamin c rich foods.
Cooking foods in cast-iron skillets, pans, and pots is another simple way to add iron to your diet. And as nsinopoli stated, make sure to consume something with vitamin C to maximize the iron absorption. One easy way is to drink a little bit of orange juice or lemonade along with your meal.
Beans are an excellent daily source of Iron and Vitamin B, and they provide a great dietary value in that they can lower cholesterol, have only 2-3% fats, are high in fiber, and contain 20% protein and carbs which give the body lots of energy. It is a far healthier option to eat a diet with more vegetables, like beans, in order to increase iron in the body instead of meats.
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