Benefits of iron intake and how to consume it for maximum absorption

Iron, an essential mineral, plays a pivotal role in maintaining overall health and vitality. This vital nutrient is responsible for carrying oxygen throughout our bodies, supporting energy production and aiding in synsis of DNA. But what exactly is iron, and why is it so crucial for our well-being? Let's understand its importance and discover best dietary sources to keep our iron levels optimal.

2 things you need to kw

• Iron is vital for oxygen transport and overall health.
• Heme and nheme iron sources cater to different preferences.

What role does iron play in body?

Iron is t just ar mineral, it is a fundamental component of hemoglobin, protein in our red blood cells responsible for transporting oxygen throughout body. Without an adequate supply of iron, our cells would starve for oxygen, leading to fatigue, weakness and a host of or health issues.

(Iron is important for a healthy lifestyle | Im: Shutterstock)

Iron-rich foods

Iron-rich foods come in two main forms: heme iron and nheme iron. Heme iron is primarily found in animal products and is more easily absorbed by our bodies. Good sources of heme iron include beef or chicken liver, mussels and oysters. Good sources include cooked beef and canned sardines in oil. Even chicken, turkey, ham and veal provide some heme iron. For seafood lovers, haddock, perch, salmon and tuna contain moderate amounts of heme iron.

On or hand, nheme iron is found in plant-based foods. Although our bodies are less efficient at absorbing this type of iron, it's still crucial for those following a vegetarian or vegan diet. Excellent sources of nheme iron include iron-enriched breakfast cereals, beans, tofu and dried apricots. Foods like lima beans, kidney beans, chickpeas and whole grains also contain valuable amounts of nheme iron.

How to maximise iron absorption

To make most of iron you consume, it's crucial to understand how certain foods and bevers can eir enhance or inhibit its absorption. Avoid drinking coffee or tea or consuming calcium-rich foods or drinks when having meals containing iron-rich foods, as se can hinder absorption. Instead, pair your iron-rich meals with a good source of vitamin C, such as orange juice, broccoli or strawberries. Alternatively, combine nheme iron foods with items from meat, fish and poultry groups to boost absorption.

Incorporating iron-rich foods into your diet and being mindful of how you consume m can make a world of difference in your overall health. So, go ahead and savour that steak or indulge in some beans and greens, kwing that you're fueling your body with iron it needs for a vibrant and energetic lifestyle.