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Tuesday, 26 September 2017

Good Reasons for Eating right: You can Correct Iron Deficiency with Your Foods

Iron is a mineral found in every cell of the body. It is seen as an essential mineral because it is needed to make part of blood cells. The human body needs iron to make the oxygen-carrying proteins, haemoglobin and myoglobin. Haemoglobin is found in red blood cells and myoglobin is found in muscles. Iron also makes up part of many proteins in the body.

It is likely you take iron supplements each time you workout or feel a little dizzy every now and then, but regularly your body pumps it naturally through your bloodstream even on a daily basis. Iron is an essential ingredient in the manufacture of haemoglobin, a part of red bloodcells which transports oxygen and carbon dioxide. Iron takes oxygen from the lungs and carries it through the bloodstream and deposits it in tissues including the skin as well as muscles. Afterwards, it carries carbon dioxide and takes it back to the lungs where it is finally expelled.
Natural blood building plant foods

Shortage of Iron
If the amount of iron needed by the body is not taken in by it, it then suffers from shortage. Symptoms of iron deficiency show up only when the iron shortage has gone to become iron deficiency anaemia, whereby the body's iron supplies are very low that not enough normal red blood cells can be made to effectively transport oxygen. Iron deficiency is a very common dietary deficiency and also a leading cause of anaemia in Nigeria. 
Symptoms of iron deficiency include:
  • Weakness
  • shortness of breath
  • Pale skin and fingernails
  • Fatigue
  • weight loss
  • Faintness
  • Headache
  • Irritability
  • Glossitis (inflamed tongue)
Beetroot - super blood builder

Food Sources of Iron
Studies show that your body takes up two to three times more iron from animal sources than it does from plant sources. Experts say that the best way to truly fight iron deficiency is through the consumption of iron-rich food sources, and not by supplementation. “According to WebMD, about 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body. The solution, in many cases, is to consume more foods high in iron.” However, some of the best nutritional sources of iron are as follows.
Animal sources: Lean beef, Turkey, Chicken, Egg, Liver, Lean pork and Fish, etc.
Chicken - a good animal source of blood building foods

Plant sources: Beans - including pinto, kidney, soybeans and lentils. Others include Beetroot; dark green leafy vegetables such as spinach, Ugu or local pumpkin leaves, ewedu, etc.; Fortified breakfast cereals, Enriched rice, Dried fruits, Whole-grain and enriched breads.
Green leafy vegetables

Preventing Iron Deficiency
While it is true you absorb less of the iron in plants, yet every aspect of it taken is vital. Also, including a source of vitamin C to iron gotten from plants will boost its absorption. In preventing iron deficiency you need to always consume balanced diets; you need healthy diets that contain good sources of iron in order to avert any shortage of iron in your system. It is very important to always combine plant sources of iron with vitamin C in the same serving of food. For instance, you may want to have a combination like bell pepper-bean salad, spinach with lemon juice, or fortified cereal and berries, etc

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