Right Diet for Proper Nutritional Requirements


If you are one of those people suffering from iron deficiency then having a diet rich in iron can help you recover soon. The main problem is that not everyone knows what foods are rich in iron and even if they are aware, they fail to incorporate those very important foods in diet. Aside from iron rich diet, iron supplements are also recommended by physicians to aid you in getting adequate iron needed by the body for daily activities.

Iron deficiency is a disease often characterized by the lack of healthy red blood cells and haemoglobin that carries oxygen. The major cause of this type of anaemia is lack in iron that is needed for the production of sufficient haemoglobin.

The severity of iron deficiency can be reduced by taking diet rich in iron. There are basically two types of iron that humans can get into their system – heme iron and non-heme iron. Heme iron can be easily absorbed by the body and is found mainly in animal sources. Following foods are great sources of heme iron:

  • Pork Liver
  • Mussels
  • Turkey
  • Oysters
  • Beef Liver
  • Shrimp
  • Beef
  • Sardines
  • Clams
  • Chicken Liver

Another type of dietary iron, non-heme iron, is not easily digested and is found mostly in vegetables. Foods rich in non-heme iron are:

  • Pumpkin seeds
  • Breakfast cereals enriched with iron
  • Canned asparagus
  • Blackstrap Molasses
  • Cooked lentils and beans
  • Enriched pastas
  • Baked potato, with the skin still on
  • Canned beans

sources of iron

As we already know that heme iron is absorbed more easily than non-heme iron, some methods must be chosen to enhance the absorption of non-heme iron. If one combines heme iron and non-heme iron foods then absorption of non-heme iron is drastically increased. The increase in absorption of non-heme iron is seen due to better absorption rate of heme iron. However, there are some foods which are also known to act as iron absorption enhancers.
These are:

  • White wine
  • Fruits, such as oranges and strawberries
  • Meat, poultry, fish
  • Vegetables like broccoli, potatoes and red & green pepper
enhancing iron absorption

There are some food which slow down the iron absorption in the system and must be avoided in case of anaemia. Foods to avoid are:

  • Soy
  • Whole grains
  • Bran
  • Coffee & Tea
  • Red Wine

Apart from aforementioned dietary changes, taking iron supplements is very important to compensate for dietary losses of iron and in treating anaemia.

foods to avoid to increase iron deficiency