Iron essential part of healthy

Wednesday, June 26th, 2013 | In Health | Tags: , ,

Iron essential part of healthy
~ Iron essential part of healthy ~

Eating properly is an essential part of keeping fit and healthy, and making sure to get enough iron is the key to doing so, although a few tips are in order.

According to Petra Renner-Weber, a dietician based in Bonn, Germany, iron sourced from animal products is more readily taken up by the body than that of vegetable origin, iron from animal products, take-up between 15% and 35% whereas vegetable iron is just about 5%.

Meat in some form or other should thus be on the menu two or three times a week. This can be augmented by consuming vegetable products rich in iron, such as beetroot, pulses and whole grain cereals. Fish is also a good source.

There are tricks to enhance iron take-up from vegetables. Vitamin C, protein and organic acids like lactic acid promote iron take-up. One should drink a glass of orange juice with a meal, eat a salad or alternatively have yogurt for dessert.

It is advised vegetarians to avoid drinking either tea or coffee after a meal as the tannin they contain inhibits the body’s ability to absorb iron. The same applies to substances like phosphates and oxalic acid, which occur in rhubarb, spinach and cocoa.

With iron from animal sources, coffee and tea are less of a problem. The iron contained in them is stable in the face of external effect and the body is able to absorb it readily.

A diet rich in iron should include wholegrain muesli with dried fruit and nuts, accompanied by a glass of orange juice for breakfast; a portion of meat accompanied by broccoli and potatoes for lunch and wholegrain bread, some smoked fish and beetroot for a light evening meal.

If you eat a balanced diet, a cup of coffee after the midday meal is also fine.

Information via dpa.


 



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