Iron: How to Avoid Iron Deficiency?

10
Jan
2020

Iron is a kind of trace mineral that is very important for your body health as it helps to transport oxygen all over the body. Iron deficiency is caused by a low amount of iron inside the body and will lead to a low amount of normal red blood cells. How do you avoid yourself from iron deficiency?

Ensure a sufficient amount of iron from your meal

There are two main sources of iron, haem iron which is from animal-based food and non-haem iron which is from plant-based food. Haem iron are easier to absorb by your body than non-haem iron.

Canva - Steak Food (1)

Food that rich in haem iron:

  • Chicken
  • Beef
  • Pork
  • Liver
  • Seafood (e.g. oysters, prawns, fish and clams)

Food that rich in non-haem iron:

  • Spinach
  • Broccoli
  • Brown rice, whole-grain noodles
  • Dried fruit
  • Beans, nuts, seeds

Canva - Sliced Lemon Beside Vegetable on Brown Wooden Chopping Board

Having fruits that rich in vitamin C (e.g. oranges and papayas) with non-haem iron food will increase body absorption of haem iron. By doing this, vegans can maximise absorption of iron to reduce the risk of iron deficiency.

 

Reference: Healthhub.sg. (2020). Low In Energy? You Could Be Low In Iron [online] Available at: https://www.healthhub.sg/live-healthy/1126/low-in-energy-you-could-be-low-in-iron