A High-Iron Diet Plan
According to Dr. Frank W. Jackson, iron's primary responsibility is to transport oxygen from the lungs throughout the body. It is important that both men and women consume sufficient iron in their diets to maintain optimal levels of iron in the red bloods cells. For people struggling with low iron count, anemia or chronic blood loss--such as heavy menstruation--a high-iron diet may be in order.
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Men
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The recommended daily intake of iron for men is 10 milligrams daily. If you are planning on donating blood or partake in regular, rigorous activity, you may want to increase the amount of iron you ingest.
Women
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Premenopausal and non-pregnant women should ingest 15 milligrams of iron daily. Since women's iron count drops during menstruation, females' suggested intake of iron is substantially larger than for men. If a woman is pregnant or going through menopause, up to 30 milligrams of iron daily may be needed.
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Meats and Proteins
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A large portion of most high-iron diet plans includes increased levels of protein. In fact, the majority of iron people receive in their diets is through meats.
Lean cuts of red meat, poultry, seafood and organ meat are all excellent sources of iron. Eggs, beans, and nuts make sound meat substitutes in a high-iron diet.
Vegetables and Fruits
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The healthiest diet plans consist of well-portioned, food group-balanced meals. This holds true for high-iron diets, and it is important to ingest fruits and vegetables along with your proteins.
Leafy greens--spinach, collard greens, kale--carry loads of iron. Dates, raisins, and apricots are just a few of the fruits high in iron. Root vegetables, such as potatoes, beets, as well as bean sprouts, have high iron values.
Citrus fruits and vitamin C help promote the absorption of iron. According to the University of Rochester Medical Center, the absorption of iron, occurring within the small intestine's upper region, takes place within four hours of eating. Consider adding fruits such as oranges, grapefruits and lemons to your high-iron diet to promote better absorption.
Foods to Avoid
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There are certain foods that inhibit the absorption of iron or are poor sources of iron. Moderate your consumption of, or avoid, cheese, yogurt, ice cream, tea, coffee and milk on a high-iron diet plan.
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References
Resources
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