Iron is essential to human life and it can be found in a variety of plant and animal foods. It is essential for good health as it is an integral part of the proteins that are involved in the of transport oxygen. It also regulates cell growth and an iron deficiency results in deficient blood soppy to the cells of the body. This in turn causes anemia which in turn causes decreased immunity against diseases, fatigue and depression.
Iron from meat products is absorbed more easily by the body as compared to vegetable sources. Clams - canned and drained, Oysters and organ meats - liver, giblets are some of the richest non-vegetarian sources of iron. Mussels, sardine, shrimp and turkey too have significant amounts of iron.
Organ meats are extremely popular as they are comparatively cheaper. In addition to this organ meats also contain high amounts of Vitamin B12. They also have significant quantities of potassium, several other B vitamins and protein. However, organ meats are extremely high in cholesterol and the regular consumption of organ meats has been linked to elevated cholesterol levels. In addition to this, some of the compounds present in meat can have effects that increase the risk of several cancers. It is therefore important to balance your diet so that it has both vegetarian and non-vegetarian sources of iron.
There are also several other foods that increase the absorption of iron by the body. Along with iron rich foods, include Brussels sprouts, broccoli and red and green pepper in your meals as they enhance iron absorption. You could also have a fruit bowl appetizer consisting of strawberries, grape fruit, orange and cantaloupe for the same reason.
There are also several foods that prevent or reduce iron absorption by the body. Spinach, sweet potato, beet greens and chard are all iron inhibitors and should be avoided in a meal along with iron rich foods. Avoid drinking red wine along with an iron rich meal as red wine is a proven iron inhibitor. You should also avoid tea or coffee just before or after your meals for the same reason.
Iron is toxic in large quantities and can even be fatal. Most cases of iron toxicity are the result of chronic iron overload. This is often seen in people who take iron supplements that exceed the recommended quantities. It is also associated with repeated transfusions and genetic diseases. There are rare cases in which iron toxicity has been traced to dietary choices. Make sure that you have a balanced diet that includes both vegetarian and non-vegetarian foods.
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