Tuesday 21 February 2017

Boost iron levels with right foods

Published 08/12/2015 | 02:30

Eggs are a good source of iron.
Eggs are a good source of iron.

Iron deficiency is a problem for many and can result in anaemia, with most of us not getting enough.

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Iron is found in liver, lean red meat, shellfish, eggs, fortified cereals, beans, lentils, nuts, seeds, dried fruit and dark green leafy veg.

Enjoy small portions of lean red meat - the darker the meat, the more iron it has such as beef or lamb.

Go for the dark meat of chicken - it has double the amount of iron. Enjoy liver occasionally if you're not pregnant or planning a pregnancy.

Swap cheese sandwiches for eggs or mash egg with light mayo to top a jacket potato. Snack on a hard-boiled egg. Choose fortified cereals - look for those with the most iron.

Have baked beans on toast for lunch - choose tins that are lower in sugar and salt. Eating out? Order mussels, cockles, clams, crayfish or brown crabmeat - all contain iron.

Add a handful of cashew nuts to stir-fries - they contain the most iron of all nuts. Or sprinkle with iron-rich sesame seeds. Vitamin C helps the body to absorb iron from non-meat foods, so team foods rich in this vitamin with iron-rich foods.

Good choices include citrus fruits and juices, berries and tomatoes.

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