iron food sources

iron food sources | Iron-rich foods include (iron rich drinks and iron rich fruits) and the importance of iron food sources is that they are the element

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iron food sources:

iron food sources | Iron-rich foods include (iron rich drinks and iron rich fruits) and the importance of iron food sources is that they are the element that supports the blood and keeps the body from deficiency in addition to its various benefits for various body tissues. If you are looking for foods that raise iron quickly and are considered foods rich in iron to treat anemia as well, iron food sources are prescribed for pregnant women for a healthy and healthy pregnancy.

Iron is one of the important substances that the body needs to know together what foods are rich in iron? Where can we find the most important iron-rich foods? Many people ask about the most important iron food sources for children or iron-rich foods for pregnant women. Do not worry, dear reader, as this article will guide you to iron-rich foods that will fully satisfy your need for iron. Follow us to the end until you get to know this Materials.

iron food sources to prevent anemia:

iron food sources to prevent anemia, which results from iron deficiency, iron is found in every cell of the body, and most of the iron is concentrated in the blood. 75% of the iron is found in red blood cells, in the red substance porous hemoglobin . The main function of hemoglobin is to continuously transport oxygen from the lungs to all body tissues, and it returns carbon dioxide to the lungs.

The most important foods rich in iron:

We will get to know the most important iron-rich foods, which are considered iron-rich foods for children and iron food sources for pregnant women, so children should focus on them and the pregnant woman should eat them:

You should follow a healthy diet by eating balanced and varied meals, and you can see our article Best Health Tips for 2020 .
It is very useful to take pills with their husks, and it is preferable to take pills with added vitamins and minerals.
Eat more calcium-rich foods, such as milk, cheeses, dairy products, and others.
It is preferable to eat foods rich in vitamin C, such as citrus fruits, with dried legumes such as lentils or beans, or eat nuts, seeds, or leafy vegetables such as spinach and parsley, and eat meat and liver, because they help increase iron absorption.
Limit drinking tea, coffee and soft drinks, because they contain caffeine. You can also see our article on the 6 best natural ways to make your coffee useful and rich in vitamins and antioxidants .

iron food sources for children:

You must take several measures to avoid anemia in infants, and among these tips we offer you the most important ones, namely:

You should gradually introduce a variety of foods to suit their ages and according to what the doctor prescribes, in order for the children to gradually adapt to the stomach.
Give them iron breakfast cereal.

iron food sources for the elderly (or people without teeth):

Some people without teeth suffer from iron deficiency, and to help avoid their iron deficiency, the following advice must be adhered to:

They develop anemia due to their limited intake of meat, fruits and vegetables, due to the difficulty of chewing.
Cook meat well and then chop or chop it and add it to soups or stews as well as cut vegetables and fruits into thin pieces or cook well.

iron food sources for pregnant women:

Women need iron during pregnancy and during the reproductive years to enable the mother and her fetus to get the iron they need, especially in the last months of pregnancy. Therefore, it is recommended to perform periodic blood tests, according to the doctor’s instructions, in order to find out the level of iron and hemoglobin in the blood. Iron is well absorbed by the body when iron-containing substances are taken together with substances containing vitamin C, and you can see our vitamins article .

It is preferable for women during pregnancy to eat the liver, heart, spleen or kidneys twice a week.
The above food menu meets the daily needs of protein, calories, dietary fiber, iron and calcium for pregnant and breastfeeding women.
Drink plenty of water, get enough rest, and go for a walk.

Vitamin C is found in the following:

In oranges, lemons and citrus fruits.
tomatoes .
Pineapple.

Animal iron is better than plant iron, which are:

Liver.
Red meat.
Chicken.
Fish.
The egg.

Plant iron sources:

Dried legumes such as beans and lentils.
Nuts such as almonds and walnuts.
And green leafy vegetables.
Dried fruits.

Factors that help the body absorb iron:

Eating both animal and plant sources of iron increases the absorption of iron in a better way.
Calcium in milk and milk products (such as milk, yogurt, and cheese) helps iron absorption.

Factors that reduce the body’s absorption of iron:

Drink tea, coffee or soft drinks during a meal.
Frequent diarrhea.
The presence of parasites such as worms in the intestine, which is due to the presence of a disease.

Iron deficiency anemia:

Anemia causes many diseases that may generally affect the human body, and we will mention the most important things caused by iron deficiency:

Iron deficiency anemia reduces the size of red blood cells and reduces the level of hemoglobin in the blood.
Anemia can cause fatigue, fatigue, general weakness and impaired breathing.
Infants, kindergarten children, teenage girls, and pregnant and lactating women are at risk of iron deficiency anemia.
What increases the risk of anemia is a deficiency of vitamins C, E, and folic acid, B12, B6 and proteins.
Anemia can be treated by taking iron tablets as prescribed by a doctor and also by increasing the intake of foods high in iron.

What are the causes of iron deficiency anemia?

Among the things that most cause iron deficiency in the body are:

Eat foods that do not contain iron and limit protein and vitamins.
Blood loss (loss of a large amount of blood during menstrual periods, bleeding due to hemorrhoids or wounds).
Disease and the presence of parasites.
Poor absorption of iron in the body.

The most important foods rich in iron:

There are many sources rich in iron, including animal and plant sources, and these sources are:

Liver, kidneys, heart, red meat, chicken, fish, egg yolks.
Dried legumes, such as beans and lentils.
Nuts and seeds.
Green leafy vegetables (spinach – parsley – mallow – and green cauliflower).
Dried fruits (apricots – figs – dates – peaches – raisins).
Cereals with husks and cereal products rich in vitamins, skinned potatoes.

A diet program that includes the most important iron food sources:

In the event that you are looking for an iron-rich recipe and a healthy, integrated and thoughtful diet plan to obtain the necessary iron for your body, you can follow this diet rich in natural iron:

the breakfast:

A cup of fruit juice (such as orange, grapefruit, or tomato).
One egg (prepared in any way).
Three pieces of Arabic mainland bread or slices.
A cup of iron-rich breakfast cereals (read the ingredients when purchasing).
A cup of low-fat milk.

lunch and dinner:

A cup of soup (such as lentil, beans, oatmeal, or jellyfish).
Three ounces (90 grams) of lean red or white meat or skin.
A cup of citrus fruit juice.
Half a cup of green leafy vegetables (such as spinach, mallow, green cauliflower, or green salad) or half a cup of cooked dried legumes (such as beans or peas).
Two pieces of Arab mainland bread or slices.
A cup of rice or pasta (preferably mixed with lentils, beans or peas) and roast potatoes with their skin on.
A cup of low-fat milk, yogurt, or yogurt.