Thursday , 28 March 2024

IRON RICH FOOD TO ENRICH WOMEN

praveena

About author :
Praveena S*, Dr. Hindustan Abdul Ahad
Dept.  of Pharmaceutical analysis, Balaji College of Pharmacy, AP, India
*e-mail: [email protected]

INTRODUCTION
Iron is essential for life. Not only it is found in proteins and enzymes, but it is responsible for cell growth and transporting oxygen throughout the body. Excessive or insufficient amounts however, may result in serious health issues. When iron stores are low in body it is referred as iron deficiency anemia. Unfortunately anemia is became a very big problem now a days, maximum people and even children do not have enough iron in their body due to many reasons like pollution, unbalanced diet, fast food culture etc., The only solution for this nutritional disorder is to consume iron rich foods with a balanced diet.
Key Words : Iron, Anemia, balanced diet, nutritional disorder
DESCRIPTION
Iron is found in two forms, haem and non-haem. Haem iron is found in animal foods and non-haem iron is the iron found in plant foods such. Iron absorption can be affected by various factors. Typically, healthy adults absorb about 10-15% of the iron they eat. However, if the body’s iron stores are low, absorption will increase. Additionally, the type of iron consumed will affect absorptions. Haem iron is better absorbed than non-haem, though most foods contain non-haem iron.
Iron rich food sources :
Haem iron sources:  Heam iron is the form of iron most easily absorbed by the body. It is found in animal muscle tissue.
Red meat – rich in iron that is easily absorbed, the darker the meat, the more iron it contains. E.g., Beef, Lamb, Pork etc
Poultry – leg meat contains more iron than breast meat. Ex. Chicken legs, Chicken breast, Chicken liver
Fish- Contains iron especially oily fish and molluscs (mussels, etc.)
Other sources for haem iron include Egg yolks, Oysters, Canned Sardines, Cooked Turkey, Halibut, Haddock, Perch, Salmon or Tuna, Ham, Veal etc.
Non-Haem iron sources: Human bodies are less efficient at absorbing non-haem iron, but most dietary iron is non-haem iron. This is the form of iron added to iron-enriched and iron-fortified foods.
Green leafy vegetables and vegetables: watercress, spinach, kale, Broccoli, Pumpkin, lentils, Baked Potato
Whole grains: Barley, Oatmeal
Peas and beans: Cooked Beans, Red Kidney Beans, Black-Eyed Peas, Lima Beans, Chickpeas
Seeds and nuts: Sesame Seeds, Sunflower Seeds, Pistachios, Pecans, Almonds, Peanuts, Walnuts
Fruits: Apples, Tomatoes, Plums, Bananas, Lemons, Grapes, Raisins, Oranges, Figs, Carrots and Raisins, Dried Apricots, Dried Peaches, Straw Berries
Honey: Honey is a potent source of iron, copper and manganese. When these elements are combined they aid in hemoglobin synthesis. Honey is therefore a powerful weapon against anemia.
Other sources for non-haem iron include:  Tofu, Pasta, Brown rice, Brussels’ sprouts, soya, Molasses, Sorghum, Arugula, Collard greens, dried thyme, Prune juice, Dark chocolate, etc. Vegetarians who takes a meal with only non haem iron they should avoid things with tannins such as tea, coffee or wine which can decrease absorption.
IRON OVERLOAD
Excessive iron in the body may store the surplus iron in organs such as the liver and heart which can lead to cirrhosis of the liver and/or heart failure. Unfortunately, until the organs have been damaged iron overload is not usually identified. People with the genetic disease hemo chromatosis and people with blood disorders that require frequent blood transfusions are at greatest risk. Adult men and postmenopausal women do not typically need supplemental iron and could be at risk if ingesting too much iron. Even though iron supplements may be the easiest way to ensure people get enough iron, everyone should also eat a balanced diet that includes naturally iron rich foods.
CONCLUSION
A well balanced diet with plenty of iron rich foods helps maintain a healthy hematocrit level and prevents iron deficiency anemia

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