iron rich healthy and balanced diet

TEN IRON RICH FOODS

rich iron food is necessory for a person   to be healthy .one needs to eat a healthy iron rich diet, for Your diet has an impact on both your physical and emotional well-being. As such, it may affect your performance and recovery. You gain more than ,just calories from the food, you eat. In addition, it delivers a variety of nutrients that your body requires. A well-balanced and healthy existence depends on a diet rich in fruits and vegetables that contains vitamins, minerals, and antioxidants. In addition to essential vitamins, minerals, and antioxidants, our body needs hemoglobin ,a crucial protein found in red blood cells, for energy production, immune system development, growth, and for fundamental functions such as hormone synthesis and brain development. Iron is necessary for the production of hemoglobin.

IMPORTANCE OF IRON

Iron is a dietary nutrient that is vital to the production of hemoglobin. The body can only store iron; it cannot generate it. Hemoglobin transports oxygen throughout the body. Iron is essential for numerous bodily processes, including the production of new blood cells and the upkeep of your strength and vitality. There are two ways to maintain a healthy iron level: Eat a well-balanced diet that includes foods that contain iron and vitamin C, such as strawberries, oranges, and tamatoes, which aid in the body’s absorption of iron.. Iron is necessary for the human body as well as being essencial for the production of steel tools and steel articles. a substance known as hemoglobin. About 70% of the iron in the body is found in it, with the remaining 25% being stored in a blood protein called ferritin. Iron is essential for the human immune system to function appropriately. Iron deficiency and excess can both lead to major health issues. because iron is necessary for our bodies to grow and develop

TYPES OF IRON

Heme iron and non  heme iron are the two forms of iron that our bodies require for growth and development.

HEME IRON

SAN ANSELMO, CALIFORNIA – SEPTEMBER 25: A customer walks by a display of fresh eggs as they are heme iron rich products

Meat, fish, and poultry are good sources of heme iron, that the body can easily absorb. The body receives more than 30 percent of the iron it normally consume

NON HEME IRON

Plant-based foods like fruits, vegetables, and nuts contain non-heme iron. Doctors recommend incorporating citrous foods in the diet because vitamin C is necessary for the body to absorb iron, which is still an important component of a healthy, well-balanced diet, but the iron in these foods is not fully absorbed by the body.one can absorb 10% of non heme iron that he consume if he does not have vitamin c food along with it .

rich iron content food

VEGETABLES

SPINACH, STRING BEANS

• • SWEAT POTATOES

• • BROCCALI , PEAS

• • DANDELIAM

• • COLLARD ,KALE,

•  

BREAD AND CEREALS

WHITE BREAD ,WHOLE WHITE BREAD

• • ENRICHED PASTA , BRAN CEREALS ,ENRICHED RICE

• • CORN MEAL ,OAT CEREAL, RED BREAD

EGG AND MEAT

SEAFOOD

FRUITS

STROWBERRIES, WATERMELON, RAISIN ,,DATES,

• • FIGS , PRUNES , DRIED APRICOAT ,

• • DRIED PEACHES

BEANS AND FOODS

TOFU ,BEANS DRIED PEAS s ,LENTILS