This Article is About
signs of iron deficiency
vitamin c content
wheat germ
pumpkin seeds
iron absorption
eating fruits
sesame seeds
loss of appetite
How To Iron Boost Your Diet
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How to Iron Boost Your Diet

Iron deficiency is more common than you think. It’s especially women that exercise heavily that are at risk of suffering from iron deficiency. We lose iron when we sweat and the impact that occurs to our body’s when we run and jump can make our blood cells break down.

Women of childbearing age are recommended a daily iron intake of 15 mg and for men the recommended daily intake is 9 mg. If we eat a varied diet with different kinds of meat products our iron needs should be covered, but iron deficiency is still relatively common in women.

Signs of iron deficiency - Signs of iron deficiency may be pale skin, lifeless hair, dry nails, poor control of body temperature, fatigue, getting the blues, difficulty concentrating, loss of appetite and reduced exercise capacity.

How to increase your iron absorption - For example, coffee, tea, and chocolate contains substances that inhibit iron absorption. When iron levels are low you should avoid drinking coffee and tea with meals. The calcium can inhibit the absorption, so please reduce the intake of calcium associated with iron-rich foods. This means that milk is not the optimal drink to have when we eat black pudding.

Vitamin C increases the absorption. So we can help our body’s iron absorption by eating fruits and berries which have high vitamin C content. Some berries are even iron-rich in them self, the strawberry for example. Another tip is to cook in a cast-iron frying pan, because the iron in the pan increases the iron content of the food.

Here comes a list of some iron - rich foods:

100 g Fried black pudding

20.6 mg, 137% of the RDA

100g 70% Dark chocolate

15.2 mg, 101% of the RDA

100g Pumpkin seeds

15 mg, 100% of the RDA

100g sesame seeds

14.6 mg, 97% of RDA

100g Iron-rich musli

9.4 mg, 63% of RDA

100g Wheat germ

8 mg, 53% of RDA

100g Apricots 6mg, 40% of RDA

100g Oats

5.3 mg, 35% of RDA

100g Chickpea

2.9 mg, 19% of RDA

If you are not eating meat this list might give you some ideas of what you can have instead (except the black pudding) you can also get hold of iron-rich plants, spinach is brilliant just look at Popeye.

Street Talk


Awesome, I think I will just eat the chocolate JK.....really all of it sounds great.

  about 7 years ago

I'm a big fan of chocolate as well. Thanks for reading Kymee.

  about 7 years ago
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