New trends from social networks
Recently, many social media accounts have shared recipes for cooking combined with iron-rich foods such as ground beef, kidney beans, carrots, bell peppers... to maximize the amount of iron absorbed from meals. This trend, known as eating the most iron-rich foods, originated from the previous trend of eating the most fiber.
According to research in 2023, nearly 40% of women aged 12 to 21 are deficient in iron. This is an important micronutrient for red blood cell production and energy maintenance. Iron deficiency can cause fatigue, memory loss, and disease. However, supplementing too much iron also has risks such as nausea, diarrhea or stomach ulcers.
Increasing iron intake from food is a positive thing, but you need to pay attention to balance, says Kaitlin Hippley, a nutritionist at the University of Cleveland Hospital (Ohio, USA). It is better to eat a variety of foods than focus on just one group of substances.
In addition to food, some small tips such as cooking with a gang pan, combining animal iron (heme iron) with plant (heme iron) and eating with foods rich in vitamin C (strawberries, tomatoes, bell peppers) also help the body absorb iron more effectively.
How much is enough?
According to recommendations, adult men need about 8mg of iron per day, while women need 18 - 27mg, depending on age and pregnancy condition. People with high menstrual rates, pregnant women or those who have lost blood through surgery are at high risk of iron deficiency.
Iron deficiency is a public health problem that is often overlooked, emphasizes Jamie Mok, a Los Angeles-based nutritionist and a spokesperson for the American Institute of Nutrition and Dietetics. Many people do not know they are deficient in iron until they have obvious symptoms."
However, experts recommend not to worry too much but take iron supplements. Mr. Albert Abayev, a clinical nutritionist at Cedars-Sinai Center (USA), warned: "You should not take iron tablets without a blood test. Excess iron can cause stomach ulcers, constipation, and even dangerous poisoning."
According to Mr. Abayev, excess iron from food is very rare, but taking a high dosage of supplements can damage the liver, heart and brain.
Eat smart, avoid extreme
Experts agree that paying attention to iron levels is necessary, but should prioritize natural food sources rather than overusing supplements. In addition, you should avoid drinking coffee or eating with foods high in calcium right at a meal rich in iron because it will reduce absorption.
The important thing is moderation. We can't absolutely optimize iron absorption, but we can balance it by combining multiple food groups," Hippley said.
New eating trends can be beneficial if applied properly. However, experts recommend that people should check and consult a doctor before making major changes in their diet to avoid unfortunate health risks.
