Not all types of iron are absorbed equally by the body
Iron is an essential mineral that helps transport oxygen throughout the body, maintains energy and supports the development of young children. However, eating a lot of green vegetables is not good for blood. According to nutritionist Amy Brownstein, Master, verywell Health (USA), the body absorbs iron from animal foods much better than plants.
Iron in meat, seafood and poultry is heme, which is 5-6 times more easily absorbed than non-heme iron in spinach, beans or cereals, explains Brownstein. Although spinach has a high iron content, the body only absorbs 3 - 5% of this amount, while meat can be up to 30%".
Therefore, for people with anemia, eating only vegetables will find it difficult to improve iron deficiency if they do not know how to combine foods.
Signs of iron deficiency and how to supplement properly in family meals
Iron deficiency is one of the most common nutritional disorders in the world, affecting women, children and the elderly. People with iron deficiency are often tired, dizzy, have blue skin, or forget, and young children are slow to grow and lose concentration.
To improve, experts recommend combining meat and vegetables in meals. Lean beef, chicken liver, boy, and oyster are rich sources of heme iron, while spinach, spinach, and lentils provide non-heme iron. When eaten with foods rich in vitamin C such as oranges, guava, tomatoes or bell peppers, the ability to absorb iron will increase significantly.
A healthy family meal with lean meat, green vegetables and fresh fruits is the most natural and safe way to supplement iron for all ages, recommends Brownstein.
For young children and pregnant women, who are susceptible to iron deficiency, they should periodically check their blood ferritin levels to adjust their diet in a timely manner. Do not take iron tablets without a doctor's prescription, because excess iron can also cause constipation, abdominal pain or liver damage.
A balanced diet with enough protein, vegetables and fresh fruits will help the whole family maintain energy, improve immunity and effectively prevent anemia.
