5 foods and tips to prevent iron deficiency from WHO

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Iron is an important nutrient for the growth and overall development of the body. According to the World Health Organization, iron is an important element with important functions such as oxygen transport, DNA synthesis and muscle metabolism.

Iron is especially important for our body when the body is growing or changing. That is why it is very important to have adequate levels of iron in children and pregnant women.

Iron deficiency can cause anemia, which means a drop in your hemoglobin levels. According to WHO statistics, 33 percent of non-pregnant women, 40 percent of pregnant women and 42 percent of children worldwide suffer from anemia.

Common symptoms of anemia:


Feel tired easily

Fast bang

Shortness of breath and headache

Difficulty focusing

Pale skin and dizziness

Insomnia

leg cramps

The World Health Organization recommends some dietary tips and other tricks to combat iron deficiency.

Here are 5 foods you should include in your diet to fight iron deficiency


Meat


Poultry and fish are extremely rich in iron. Other meats rich in iron include salmon and tuna. Include these two in your diet 2-3 times a week to fight iron deficiency.

Eggs

Eggs are a rich source of protein, iron and vitamins. 100 grams of egg contains about 1.2 milligrams of iron.

Legumes


If you are a vegetarian, lentils are a major source of iron for you. Take it as a salad or a lentil, one cup of lentils contains about 6.6 milligrams of iron.

green leafy vegetables


We all know that eating greens is a way to live a healthy life. Spinach is one of the most common and favorite green vegetables, one of the best sources of iron. 100 grams of spinach contains about 2.7 milligrams of iron. Other iron-rich vegetables are kali and peas.

nuts and seeds


In addition to being served as a healthy snack, seeds and nuts are also packed in iron. Lightly roasted mix nuts in salt and oil contain 100 grams and the oil contains about 2.6 milligrams of iron.

Tip to increase the absorption of iron in the body


According to the WHO, citrus fruits are an integral part in preventing iron deficiency.

Vitamin C helps in better absorption of iron in the body.

Avoid


It is said that people suffering from iron deficiency should avoid taking tea or coffee with their food as it can inhibit the absorption of iron in the body.

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