Several foods... essential for anemia

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Offline Nazneen

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Several foods... essential for anemia
« on: January 21, 2019, 03:04:53 PM »
Several foods essential for anemia

Oats

If we need an easy way to up iron intake then we should replace the unhealthy white flour with oat flour instead. In every cup, we’ll get more than 9 milligrams of iron, about half of what’s recommended for most pre-menopausal women in a day.

Potatoes

When we think of iron-rich foods, leafy greens and meat may come to mind first, but the trusty potato is actually one of the better ways to up our intake. In just a 3.5-ounce potato with skin, we can enjoy 7 milligrams of iron.

Cornmeal

Cornmeal is an unexpectedly effective means of increasing iron intake. Just a cup of cornmeal packs nearly 11 milligrams of iron, making it an easy way to fight off anemia and reduce fatigue.

Beef

Red meat is known for its high iron content, and it’s true that beef is one of the best meats out there to help us fight back against anemia.

Garlic

Garlic is a great way to up our iron intake, with 1.7 milligrams of the stuff per 3.5 ounces, and also happens to be a great way to improve our overall health.

Grapes

A single cup of grapes packs more than 2 milligrams of iron, and red grapes are a great source of inflammation-reducing resveratrol. Grapes are also a great snack.

Olives

Olives are more than just the garnish on a salad. If we just 4 small olives and we’ll add 3.3 milligrams of iron to our daily total.

Chicken

When we take chicken, we’ll get nearly a third of our recommended daily iron intake in just a 3.5-ounce portion.

Turkey

Turkey is a healthy protein pack nearly a milligram of iron per ounce.

Spinach

Despite of low calories, spinach is incredibly nutrient dense, packing almost 6 milligrams of iron per cup, as well as plenty of vitamin c and healthy fiber.

Broccoli

Broccoli is also low in calories, but a single cup of the stuff packs 20 percent of our daily vitamin a, loads of vitamin c, b vitamins, and nearly 5 milligrams of iron.

Peas

Peas are the source of high protein, fiber, and nutrient content. Adding just a cup of peas to our menu will infuse it with 4.7 milligrams of iron, in addition to nearly a day’s worth of vitamin c and 8 grams of protein.

Fish

Fish like tuna, salmon contain one of the highest omega-3 counts, making it a perfect food for anyone fighting inflammation or concerned about their heart disease risk. It also happens to pack 4.7 milligrams of iron per 8-ounce serving.

Brown rice

Not only is brown rice full of fiber and healthy protein, it’s also a great source of iron, with 4.5 milligrams per cup. It also happens to pack nearly half of our daily magnesium recommendation.

Beans

A single cup of these protein-rich, weight loss friendly beans will infuse our diet with 4.3 milligrams of energizing iron.

Nazneen Ahmeda Sultana
Lecturer, Department of Pharmacy
Faculty of Allied Health Science
Daffodil International University
E-mail:nazneen.ph@diu.edu.bd

Offline Farhana Israt Jahan

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Re: Several foods... essential for anemia
« Reply #1 on: March 30, 2019, 12:34:34 PM »
Informative post
Farhana Israt Jahan
Assistant Professor
Dept. of Pharmacy

Offline Nazneen

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Re: Several foods... essential for anemia
« Reply #2 on: April 03, 2019, 11:40:13 AM »
Thank you Madam.
Nazneen Ahmeda Sultana
Lecturer, Department of Pharmacy
Faculty of Allied Health Science
Daffodil International University
E-mail:nazneen.ph@diu.edu.bd