(Anemia) “Have orange juice with your meal, and coffee later.

Iron, a mineral, plays a role in transporting oxygen throughout the body. It also aids in red blood cell production, immune function, cognitive development, and body temperature regulation. Iron deficiency can lead to persistent fatigue.

 

Shortness of breath and a pale complexion are common symptoms. Furthermore, anemia can occur due to decreased immune function and decreased red blood cell production. Women are prone to losing iron along with their blood during their menstrual cycle.

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To get enough iron, eat plenty of red meat, chicken, fish, legumes, and whole grains. Eating iron with foods rich in vitamin C helps the body absorb it more easily.

What and how should you eat to prevent iron deficiency anemia, the world's most common nutritional disorder? The BBC, based on expert advice, explores foods that are good for iron intake.

 

orange juice

 

The amount of iron you absorb depends on what you drink with your meal. Experts advise having orange juice with your breakfast. The vitamin C in orange juice aids iron absorption.

Coffee has the opposite effect. Its abundant polyphenols inhibit iron absorption. It's best to drink coffee 30 minutes after a meal.

 

green vegetables

 

Iron is most abundant in red meat. However, many people are trying to reduce their meat consumption these days. Dark green vegetables like kale can be a good alternative.

 

The same goes for legumes like peas. However, iron in plant-based sources is more difficult to absorb than iron in animal-based sources. Therefore, it's best to eat it with bread.

 

fermented bread

 

In terms of iron intake, yeast-fermented wheat bread is the bread of all breads. Wheat naturally contains phytic acid, a chemical that impedes iron absorption, but the fermentation process destroys this phytic acid. Fermented bread is rich in easily absorbable iron.

 

cabbage

 

Cabbage is a treasure trove of iron. However, because its nutrients are destroyed when heated, it must be eaten raw. This applies to all vegetables that contain both iron and vitamin C, such as broccoli, cauliflower, and watercress.

However, there's one exception: spinach. When spinach is blanched, the oxalic acid that binds the iron dissolves in the water, making it easier for our bodies to absorb the iron.

 

 

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Orange juice is rich in vitamin C

Helps with iron absorption and prevents anemia

They say it's good food...

 

I should pack some orange juice for a snack.