Mineral iron plays a role in transporting oxygen throughout the body. It helps produce red blood cells and supports immune function, cognitive development, and temperature regulation. When iron is deficient, fatigue persists.

 

Shortness of breath and pallor. Additionally, immune function decline and decreased red blood cell production lead to anemia. Women are prone to losing iron from their bodies along with blood during their menstrual periods.

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To intake iron effectively, it is beneficial to eat plenty of red meat, chicken, fish, legumes, and whole grains. Consuming these foods with vitamin C-rich foods helps the body absorb iron more easily.

What should we eat and how should we eat to prevent the most common nutritional disorder in the world, anemia caused by iron deficiency? We looked into foods that are good for iron intake, based on expert advice introduced by the BBC in the UK.

 

Orange juice

 

The amount of iron absorbed varies depending on what beverage you drink with your meal. Experts advise, "Pair your breakfast with orange juice." The vitamin C in orange juice helps facilitate iron absorption.

Coffee has an opposite effect. This is because the polyphenol compounds abundant in coffee interfere with iron absorption. It is better to drink coffee about 30 minutes after a meal.

 

Green leafy vegetables

 

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

 

The same applies to legumes such as peas. However, the iron found in plant-based ingredients is not as easily absorbed as that in animal-based ingredients. Therefore, it is advisable to eat it with bread.

 

Fermented bread

 

From the perspective of iron intake, bread is made from yeast-fermented wheat flour. Wheat naturally contains a chemical called phytic acid that delays iron absorption, but during the fermentation process, this phytic acid is destroyed. Fermented bread is rich in easily absorbable iron.

 

Cabbage

 

Cabbage is a treasure trove of iron. However, since nutrients are destroyed when exposed to heat, it must be eaten raw. The same applies to all vegetables that contain both iron and vitamin C, such as broccoli, cauliflower, and watercress.

However, there is one exception. Spinach. When spinach is blanched, a substance called oxalic acid, which traps iron, dissolves in water. As a result, our bodies find it easier to absorb iron.

 

 

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Orange juice rich in vitamin C

Helps with iron absorption to prevent anemia

They say it's a good food...

 

I should bring orange juice as a snack.