Iron is needed at all the stages of life.
Iron deficiency anemia is widespread in India.
poor diet is responsible.
Even if diet is adequate, the absorption of iron is limited and variable
very small amount of iron is absorbed (1- 3 mg/day).
This is because there is a limited capacity to absorb iron.
2 - 5% iron is absorbed from cereals, pulses and nuts,
But
10 -20 % iron is absorbed from meat,fruits and vegetables
Hence our diet should contain 10 times the amount of iron that is absorbed.
Dietary sources of iron
Red meat, fish
Jowar, bajra, rice flakes (pohe)
Chole,,Rajmah, soybean
Almond, cashew nut raisins, dates(dried)
Leafy vegetables:
green color vegetables contain more iron than less green vegetables
Seethaphal, water melon
In India the fortification of common salt with iron has been successfully developed, and its regular use will help to prevent iron deficiency anemia
We should use this iron fortified salt and not the ordinary salt
Prevention of iron deficiency:
- Use iron fortified salt
- 50 gm of green leaf vegetable
- Seethaphal or water melon
Great information about iron to be kept in mind especially ladies who are mensurating. Thank you. Vinaya shenoy
ReplyDelete