Some things can reduce your iron absorption, such as: You can also drink orange juice with your meals or take a vitamin C supplement. Try eating these foods, uncooked, at the same time as iron-rich foods. citrus fruits - such as oranges and lemons. How you prepare food, and which foods you eat together, can affect how much iron your body absorbs.įor example, eating foods rich in vitamin C can help you absorb more iron. People who have periods need more iron to replace the amount lost in blood during menstruation. 9mg/day if you are aged 19 years and over.10mg/day if you are aged 14 years to 18 years.If you're breastfeeding, you should have: Pregnant women should have an iron intake of 27mg/day. Teenagers aged 14 to 18 years should have:Īdults aged over 50 years should have 8mg of iron a day. Iron-enriched cereals are a good first food to introduce by 6 months. Your baby's iron stores, which build up while you're pregnant, become low by 6 months. Your recommended dietary intake (RDI) of iron depends on your age and sex. dark leafy green vegetables - such as spinach, silver beet and broccoli.legumes - such as mixed beans, baked beans, lentils and chickpeas.iron-fortified bread and breakfast cereal.If you follow a plant-based diet, you will need to eat about 80% more iron to meet your dietary requirements. Plant foods containing non-haem iron can give you iron too. non-haem iron - this is harder for your body to absorb.haem iron - this is easily absorbed by the body.The only way to get iron is by consuming (eating) it. While your body can store iron, it can't make iron. Haemoglobin moves oxygen through your body. Iron is needed to make haemoglobin, a molecule found in your red blood cells. It's needed for many functions in your body, with one of the most important being to prevent anaemia. Iron is a nutrient that comes from your diet. Related information on Australian websites.What happens if I don't get enough iron?.If you are concerned about your iron intake, speak to your doctor.The amount of iron you need each day depends on your sex and age.Non-haem iron is found in plants, eggs, and nuts.Haem iron is found in meat, poultry and fish.Iron is an important nutrient that you can only get through your diet.
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