Weakness, inattention, pale skin, tiredness, dizziness, loss of appetite, sensitivity to cold… If the body’s iron stores are low, enough and normal red blood cells to carry oxygen become unable to be produced. As a result, iron deficiency anemia may develop. So how to correct iron deficiency values?
Molasses; It is an easy and nutritious energy source alternative with iron, calcium, phosphorus, potassium. With its iron content, it is a supplement for those with anemia problems. 20 grams of molasses contains 2 mg of iron. It can be used as a sweetener alternative in infant and child nutrition with high iron needs. However, due to the rapid increase in blood sugar, portion control should be considered; When purchasing, care should be taken to read the label so that it does not contain glucose-fructose syrup.
Obtained from sesame seeds, tahini increases body resistance with its iron, calcium, magnesium, phosphorus copper and selenium content. The fat pattern consists of unsaturated fatty acids, which have a protective effect on heart health. Due to its high energy content, it should be preferred with portion control. 1-2 teaspoons of tahini and molasses per day are a strong alternative to meet the daily iron needs, especially for people who do not consume meat and for lactating babies.
3. Pumpkin seeds
100 grams of pumpkin seeds, which are beneficial to meet the iron need, contain 9 mg of iron. At the same time, you can add pumpkin seeds, which are rich in B, E vitamins, potassium, magnesium and zinc, on salads, into yogurt or as an alternative to your iron-containing dried fruits. However, due to its high energy density, it is sufficient to consume 1 handful (10 grams) per day.
4. Dried fruits
Dried fruits, which are protective against anemia with their iron content, strengthen the immune system with their high antioxidant content, should be consumed in moderation due to their high calorie content and rapid increase in blood sugar. You can support your daily iron needs by providing blood sugar balance with 2 whole walnuts or 6 hazelnuts that you add to 1 portion of dried fruit (1 tablespoon of raisins, 3-4 pieces of dried apricots/plums, 1 piece of dried figs, etc.) that you will consume in between meals. . Compared to other dried fruits, raisins with seeds have higher iron content. However, diabetics need to be careful. You can prefer packaged products without added sugar, since dried fruits sold in the open can also cause harm rather than benefit due to uncontrolled storage conditions.
5. Red meat
100 g of red meat, with its iron content of 2.7 mg, meets approximately 15 percent of the daily iron intake. Therefore, it is very important for people who are potentially prone to anemia. However, due to its high cholesterol content, those with a history of chronic diseases should be careful about consuming it in moderation. The American Institute for Cancer Research warns that no more than 350-500 grams of red meat should be consumed per week.
Eggs, which can be described as the highest quality protein after breast milk, can prevent the risk of anemia thanks to its rich iron content, and provide protection against diseases by strengthening the immune system. Do not forget to consume one egg a day. Enriching the egg with foods rich in vitamin C such as arugula, parsley, cress and citrus fruits increases the iron content in it.
Dried legumes such as lentils, chickpeas, dry beans, black-eyed peas, kidney beans are protective against anemia with their high iron content. It is also important for increased protein and iron requirements during lactation and pregnancy. You can increase the absorption of iron by consuming greens with lemon in addition to dried legumes. However, it should be kept in mind that undercooked legumes will negatively affect iron absorption
The most important source of iron, the liver stands out with its blood-forming properties. However, it is beneficial for those with iron deficiency anemia to consume organ meats such as liver under expert control, as they have high cholesterol rates.
9. White meat
For those who do not consume red meat, consumption of white meat provides significant benefits in meeting their iron needs. You can make white meat healthier by preparing it with skinless and grilling/boiling cooking methods. At the same time, to increase the availability of iron in the body, you can turn your meal into an iron store by decorating your salads flavored with molasses and lemon, along with your choice of white meat, with pumpkin seeds.
An important winter vegetable, spinach is a good source of iron. However, the content of oxalic acid, a polyphenolic molecule naturally found in spinach, binds iron and negatively affects body absorption. In this case, you can increase the absorption of iron in the body by consuming spinach as cooked instead of raw, and by adding vitamin C to it while consuming. While cooking the spinach, be careful not to overcook it to prevent the loss of vitamins and minerals as much as possible. At the same time, gout patients should be careful because of the high purine content.