Iron: How to Avoid Iron Deficiency?

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.

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

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.