The benefits of iron often go unnoticed until the body is not getting enough. Iron deficiency anaemia can cause fatigue (tiredness), heart palpitations, pale skin, and breathlessness.
TYPE OF FOOD TO EAT PRIOR TO DONATING BLOOD
The benefits of iron often go unnoticed until the body is not getting enough. Iron deficiency anemia can cause fatigue (tiredness), heart palpitations, pale skin, and breathlessness. Iron is an essential element for blood production. About 70 percent of the body’s iron is found in the red blood cells called hemoglobin.
A.) FOODS RICH IN IRON - Beef is a great way to get some iron. How much iron do you need each day? It depends on age and gender. Men need 8 milligrams (mg). Women of childbearing age should get 18 mg but only 8 mg after 50 years. If you’re pregnant, you need as much as 27 mg.
B.) FISH - It’s a high-protein and low-fat way to add iron to your diet. And it doesn’t matter if it’s from a farm or caught in the wild, tuna, sardines, mackerel, and haddock are good sources.
C.) SHRIMP AND OYSTERS - Shrimps and oysters are packed with iron. Add some brown or enriched rice and you’ll turn it into an iron-rich treat.
D.) DARK LEAFY GREENS - There are a lot of ways to prepare them. Steam or chop and add to your salad. You can even blend them into a smoothie.
E.) VEGETARIAN DELIGHTS - If you don’t eat meat, you can still get your iron. Tofu is a good choice, or go for beans, like kidney beans.
F.) POULTRY - Poultry is a good source of iron, too. Try turkey or chicken. An 85 g serving of chicken has about 2.3 mg of iron.
G.) CHOCOLATE - There is some amount of iron when you nibble on dark chocolate. A 3-ounce piece gives you 7 mg.
H.) FRESH FRUIT - Watermelon is more than a refreshing summer-time treat. One small slice can give you 3 mg of iron. Five medium figs have the same amount. A banana is good for 1 mg, while an apple has 0.5 mg.
I.) BREAD AND CEREAL – Include enriched white bread, enriched cereal, whole-wheat bread, enriched pasta, wheat, bran cereals, cornmeal, oats, rye bread, and enriched rice.
J.) NUTS AND DRIED FRUIT - Make your trail mix for an iron-rich snack. Start with cashews or pistachios. Add dried fruit like raisins, prunes, dates, or peaches.
K.) ORGANS - Such as liver.
L.) FOODS RICH IN IRON – Eggs: scrambled, boiled, or sunny-side up; whichever way you cook them, you’ll get a healthy dose of iron. Enriched white or wheat bread can add some more, so have a slice of toast on the side.
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