IRON DEFICIENCYIRON RICH FOODS AND DIETS
IRON RICH DIET
Iron rich diets include foods that are rich in iron. The most intake of iron is necessary during pregnancy, childhood and adolescence. In order to prevent iron deficiency ,or to treat it, the iron rich diet is a very important diet to be followed. The normal daily intake of iron in grown males is 8 mg, in male children it is 10 mg. In female adolescents the normal iron intake is 15 mg, from 19 to 50 years it is 18 mg and pregnant women need 27 mg of iron daily.
Here are some iron rich foods:
Fish, poultry, meat, fruit, vegetables, eggs, rice, pasta and cereal. The absorption of iron froom food is enhanced with the consumation of vitamin C.
Here are some good sources of iron :
1. Three ounces of cooked beef, dark and light turkey meat, chicken and pork
2. A half cup of soybeans, tofu, dried beans, seedless raisins
3. A cup of cooked spinach, corn flakes
Good sources of vitamin C:
1. Orange juice, fresh
2. Strawberries
3. Grapefruit juice
4. Mango
5. Yellow pepper
6. Broccoli
7. Tomato juice
It is important to mention that tea and coffee can decrease the absorption of iron so it should be consumated separately from iron rich meals.
Organic iron rich foods recipes:
- Take 1l of thick raspberry or blackberry juice,
- 1kg of dried plums,
- 1kg of sugar.
- Clear the plums, add the juice and sugar and boil it on a light temperature. The mixture should look like jam and should be used like it. You can take this every day as much as you want.
- Take one beetroot,
- One celery root,
- 1kg of apples,
- 1kg of garlic,
- 1kg of carrot
- Make a juice out of these groceries in a juicer.
Take a 1kg of red beetroot,
1kg of carrot,
