Dietitian/Nutritionist, Ahmedabad
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22 years experience
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Who among these people are in most need of iron-rich foods?
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The most common nutrient deficiency all across the world is probably iron, lack of which is most commonly seen among women of varying age groups. A woman who is either pregnant or breastfeeding has a requirement of twice the amount of iron that a man needs. Even children who do not take enough iron in their foods are also at risk. Iron is mainly required for the production of an indispensable protein called hemoglobin that helps transport oxygen from the lungs to all other parts of the body. You should take iron-rich diet on a regular basis.
Which of the following statements is correct?
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It is estimated that a significant percentage of women in India suffer from anemia stemming from iron deficiency. The RBC or red blood cells tend to become pale and tiny without iron for the production of hemoglobin. If you are feeling dizzy, tired and cold without any reason, then you could be suffering from anemia, and the best way to treat it is to have foods rich in iron. On an average, a man requires about 19 milligrams of iron in a day.
There are two types of iron found in the diet.
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There are two variants of iron; namely- non-heme and heme iron and which type of iron you are taking decides how well the iron can be absorbed. For instance, chicken, eggs, and meat are the most reliable sources of heme iron which is well-absorbed by the body and can support good health. Plant-based iron-rich foods contain non-heme iron, but they are not able to get absorbed easily. If you are a vegetarian, then you should take adequate amounts of Vitamin C while taking cereals, bread, fruits, and vegetables.
If you have an iron deficiency, you can take supplement pills.
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When you are suffering from severe lack of iron in the body, then you can consider taking iron supplements besides eating foods rich in iron. These pills are required to be taken for a span of months together, but they can lead to side effects such as constipation and heartburn. You should never take iron supplement pills before bedtime since they tend to upset the functions of the stomach.
Dark chocolate is not a good source of iron.
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When you eat high-quality dark chocolate with 75 percent cocoa, you will not just satisfy your sweet tooth, but your body will get a good amount of iron as well. One ounce of this chocolate can fulfill your regular need of iron besides giving you a host of antioxidants. It s good to make it a habit to munch in dark chocolate whenever you can.
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