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Irondeficiency-adults
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Iron-rich foods
Irondeficiency-adults
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Ironabsorptionbythebodycanbeaffectedbytheamountandtypeofironconsumed,dietary factorsthatenhanceorinhibitironabsorptionandapersonsneedforiron(whenthebodyislow iniron,itabsorbsahigherpercentagefromfood).Absorptionofironfromfoodisabout18per centfromatypicalwesterndiet(includinganimalfoods)andabouttenpercentfromavegetarian diet. Consultwithyourdoctorformoreinformationaboutbuildingironintoahealthydiet.Some suggestionsinclude: High-riskgroupssuchasvegetarians,adolescentgirlsandwomenathletesneedtoeatiron -richfoodseachday(combinedwithfoodsthatarehighinvitaminC). Wholegraincereals,meat,poultryandfisharegoodsourcesofdietaryiron. Liverisanespeciallyrichsourceofiron,butpregnant women should avoid this source because of its high content of vitamin A. Chooseiron-fortifiedbreakfastcerealsandbreads. Vegetarianswhoexcludeallanimalproductsfromtheirdietmayneedalmosttwiceas muchdietaryironeachdayasnon-vegetarians.Sourcesincludedarkgreenleafy vegetables,suchasspinach,broccoli,prunes,driedapricots,raisins,nuts,seeds,dried beansandpeas,andiron-fortifiedcereals,breadsandpastas. VitaminCincreasesironabsorption,soeatmorebrightlycolouredfruitsandvegetables. Cutbackontheamountofteaandcoffeeyoudrink,especiallyaroundmealtimes,sincethe tanninsinteaandcoffeebindtotheironandinterferewithabsorption.
Things to remember
Commoncausesofirondeficiencyinadultsincludeinadequatedietaryintake,chronicblood loss,timesofincreasedneedsuchaspregnancy,andvigorousexercise.Forsomepeople, aninabilitytoabsorbironmaybethecause. Treatmentforirondeficiencyanaemiaincludesaddingiron-richfoodstothedietandmay alsomeantakingironsupplementsforupto12monthsundermedicalsupervision. Donttakeironsupplementsunlessadvisedbyyourdoctor.
This page has been produced in consultation with, and approved by:
DeakinUniversity-SchoolofExerciseandNutritionSciences
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Irondeficiency-adults
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