Eat Iron Rich Foods- Prevent Iron Deficiency Anemia.

Introduction: Iron is an essential mineral for normal human body functions. Most importantly it is one of the components of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the body.

Iron Deficiency Anemia: If the body does not contain enough iron either to due lack of intake or due to excess loss , the bone marrow cannot make enough hemoglobin which leads to a condition known as anemia and when the cause is lack of iron it is called iron deficiency anemia. The major symptoms of iron deficiency anemia are:

• Feeling tired
• Lack of energy
• Difficulty breathing
• Getting breathless on minor exertion. 
• Dizziness
• Pallor
• Irritability. 
• And in severe cases signs like spoon shaped nails

Iron deficiency anemia is one of the most common types of anemia and the factors that can lead to decreased iron levels in the body include:

• More commonly seen in females of child bearing age because of regular blood loss during menstruation.
• Eating a diet deficient in iron.
• An increase in the body's need for iron for example during pregnancy and growing children. 

Preventing Iron Deficiency Anemia: You can reduce your risk of getting iron deficiency anemia by eating healthy iron containing food. Iron in the food is mainly absorbed through the upper part of the small intestine. 

Two Dietary Forms Of Iron: There are two dietary forms of iron. 

1. Heme iron: Which is derived from hemoglobin and is found in animal foods that originally contained hemoglobin such as red meat, fish and poultry. Body absorbs most iron from the heme sources.

2. Non -heme iron: it is derived from plant sources.

List Of Iron Rich Foods:

1. Meat and Eggs:

• Beef
• Lamb
• Goat
• Turkey 
• Chicken
• Liver
• Eggs (all types)

2. Seafood:

• Shrimp
• Tuna 
• Sardines
• Clamps
• Scallops
• Oysters

3. Vegetables:

• Spinach
• Green Peas
• Sweet potatoes
• Broccoli
• Green beans
• Lentils
• Tomatoes

4. Fruits:

• Dates
• Strawberries
• Watermelon
• Raisins.
• Figs
• Apricot
• Peaches

5. Cereals: 

• Wheat products
• Corn meal
• Oat meal

6. Fortified Foods:

• Enriched white bread
• Enriched rice
• Enriched milk powder.
• Enriched pasta