{"id":3345,"date":"2021-05-05T07:00:00","date_gmt":"2021-05-05T07:00:00","guid":{"rendered":"https:\/\/www.sideral.it\/?p=3345"},"modified":"2021-05-05T07:45:54","modified_gmt":"2021-05-05T07:45:54","slug":"low-iron-what-to-eat-to-promote-normal-levels-of-iron-in-the-body","status":"publish","type":"post","link":"https:\/\/www.sideral.it\/en\/low-iron-what-to-eat-to-promote-normal-levels-of-iron-in-the-body\/","title":{"rendered":"Low iron: what to eat to promote normal levels of iron in the body"},"content":{"rendered":"\n<p>When <strong>iron is low<\/strong>, i.e., when we are dealing with <strong>sideropenia<\/strong>, it is important to know <strong>what to eat<\/strong> and what not to eat in order to <strong>maintain normal blood iron levels<\/strong>. In this article, we will learn more about the most appropriate dietary behaviours to be adopted in order to deal with a possible <strong>iron deficiency<\/strong> or an <strong>increased bodily need<\/strong> for this nutrient.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Low iron and diet: which foods to choose<\/strong><\/h2>\n\n\n\n<p><strong>Iron<\/strong> is an essential nutrient for our body, as it is a mineral necessary for the <strong>formation of haemoglobin<\/strong>, for the <strong>proper functioning of the immune system<\/strong> and for <strong>supporting normal cognitive function<\/strong>. Iron is also important for the <strong><a href=\"https:\/\/www.sideral.it\/en\/advice-children\/\">growth and normal development of children and adolescents<\/a><\/strong>.\u00a0<\/p>\n\n\n\n<p>Under normal health conditions, <strong>daily iron requirements<\/strong> are met by a varied and balanced diet. Nutrition, in fact, enables us to <strong>rebalance the physiological losses of iron<\/strong> that our body eliminates through faeces, sweat and, in the case of <strong><a href=\"https:\/\/www.sideral.it\/en\/advice-women\/\">women<\/a><\/strong>, menstruation or breastfeeding.\u00a0<\/p>\n\n\n\n<p>In the event of <strong>low iron<\/strong>, it is even more important to follow a diet that ensures an <strong>adequate iron intake<\/strong>. Your doctor will tell you what to eat and what to avoid if you have an <strong><a href=\"https:\/\/www.sideral.it\/en\/when-it-is-used\/iron-deficiency\/\">iron deficiency<\/a><\/strong>, <strong><a href=\"https:\/\/www.sideral.it\/en\/when-it-is-used\/low-serum-iron\/\">low sideremia<\/a><\/strong> or <strong><a href=\"https:\/\/www.sideral.it\/en\/when-it-is-used\/low-haemoglobin\/\">low haemoglobin<\/a> <\/strong>values.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Foods containing iron<\/strong><\/h2>\n\n\n\n<p>Foods contain iron in two forms:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Haem iron<\/strong>,<strong> <\/strong>bound to<strong> haemoproteins <\/strong>(haemoglobin and myoglobin), is more easily assimilated, but is only present in animal-based foods (meat, liver, spleen, fish, molluscs).<\/li><li><strong>Non-haem <\/strong>or<strong> inorganic iron <\/strong>is also present in plant-based foods (green leafy vegetables, legumes, dried fruit), but is only assimilated when reduced to bivalent iron by specific enzymes in the body.&nbsp;<\/li><\/ul>\n\n\n\n<p>Both <strong>haem iron and<\/strong> <strong>non-haem iron<\/strong> consumed with food are <strong>absorbed in the intestine<\/strong> (in the duodenum). Some factors, however, facilitate the absorption of <strong>haem iron<\/strong> over <strong>non-haem iron<\/strong>. <strong>Haem iron<\/strong> is more assimilable by our body for two reasons:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>is better protected from any substances that decrease the absorption of this nutrient;<\/li><li>there are specific sites on the cells of the intestinal villi epithelium for the absorption of haem iron.<\/li><\/ol>\n\n\n\n<p>The absorption of <strong>non-haem iron<\/strong>, on the other hand, is more variable as it is influenced by substances that can decrease its absorption and requires the mediation of enzymes that reduce <strong>trivalent<\/strong> <strong>iron<\/strong> (not assimilable) to <strong>bivalent iron<\/strong> (assimilable by intestinal cells). However, some nutrients can promote the absorption of iron in the intestine. Vitamin C (ascorbic acid) is a nutrient present in fruits and vegetables that promotes the absorption of <strong>non-haem iron<\/strong>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vegan diet, vegetarian diet and low iron<\/strong><\/h2>\n\n\n\n<p>It is not necessarily the case that those who follow a vegan diet or a vegetarian diet can necessarily have <strong>low iron<\/strong>. The levels of iron in the blood are determined by several factors and nutrition is only one of them. As regards nutrition, it should also be mentioned that some plant-based foods are rich in iron as well as in vitamin C, an important cofactor for the adequate <strong><a href=\"https:\/\/www.sideral.it\/en\/when-it-is-used\/iron-absorption\/\">absorption of iron<\/a><\/strong>. <strong>Cabbage<\/strong> or <strong>broccoli<\/strong> are just two examples of foods containing significant amounts of iron and vitamin C. The combination of <strong>iron-rich foods<\/strong> (green leafy vegetables, legumes, dried fruits) and vitamin C-rich foods such as kiwis, oranges, tomatoes and lemons also <strong>facilitates the absorption of non-haem iron contained in plant-based foods.<\/strong>\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Low Iron: what to eat and what to avoid&nbsp;<\/strong><\/h2>\n\n\n\n<p><strong>Low iron<\/strong> is a condition that can be determined by several factors. It is recommended to discuss with your doctor what the causes of your <strong>iron deficiency<\/strong> may be. However, one of the factors that can lead to <strong>low iron levels<\/strong> is inadequate nutrition.&nbsp;<\/p>\n\n\n\n<p><strong>Iron-rich foods<\/strong> <strong>suitable for people with low iron<\/strong> include the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Liver, spleen and offal<\/li><li>Meat (mainly turkey, horse, beef)<\/li><li>Fish (mackerel, snapper, sardine, anchovy, tuna)<\/li><li>Molluscs and crustaceans<\/li><li>Egg yolk<\/li><li>Dried legumes<\/li><li>Soya flour<\/li><li>Oat flakes<\/li><li>Green leafy vegetables (spinach, endive, lettuce, cabbage, broccoli)<\/li><li>Whole grain cereals<\/li><li>Dried mushrooms<\/li><\/ul>\n\n\n\n<p>&nbsp;<strong>Foods that can reduce the absorption of dietary iron<\/strong> (especially <strong>non-haem iron<\/strong>) include all foods containing significant amounts of calcium (milk and dairy products), phytates (some cereals and legumes), oxalates (spinach, rhubarb) and tannins (coffee, tea, chocolate, wine).&nbsp;<\/p>\n\n\n\n<p>In the event of deficiency or increased bodily iron requirements, your doctor may also recommend the use of a <strong>dietary supplement<\/strong> to <strong>restore<\/strong> <strong>normal iron levels in your body<\/strong>.\u00a0<br>The <strong><a href=\"https:\/\/www.sideral.it\/en\/sideral-range\/\">SiderAL\u00ae<\/a><\/strong> range consists of <strong>food supplements containing <a href=\"https:\/\/www.sideral.it\/en\/sucrosomial-technology\/sucrosomial-iron\/\">Sucrosomial Iron\u00ae<\/a><\/strong> which can be <strong>useful in cases of iron deficiency or increased iron requirements<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When iron is low, i.e., when we are dealing with sideropenia, it is [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":2097,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[91],"tags":[],"class_list":["post-3345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advice-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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