Wednesday 18 October 2017

Show your mettle with an iron boost

Red meat, eggs and nuts are some of the foods high in iron
Red meat, eggs and nuts are some of the foods high in iron

Iron deficiency is a problem for many and can result in anaemia. Make sure you're getting enough of this important mineral in your diet.

Intakes of this mineral are a problem for many groups, especially children and women. It is important for making red blood cells, which carry oxygen around the body.

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

Tips from Healthy Food Guide to boost intake include:

Enjoy small portions of lean red meat - the darker the meat, the more iron it has (eat 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 crab meat - all contain iron.

Add a handful of cashew nuts to stir-fries - they contain the most iron of all nuts. Sprinkle with iron-rich sesame seeds.

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