Thursday, 26 April 2012


The human body needs a steady supply of iron, but only in tiny amount - about 10mg to 15mg a day for healthy adults. In fact, hemochromatosis, the most common form of iron overload disease, can cause irreversible  heart and liver damage.
   The body can utilize two type of iron - heme, which comes from animal sources, and nonheme, which comes from plants. The body absorbs 20 to 30 percent of heme iron, compared with 5 to 10 percent of nonheme. When the body's iron reserves are low, the absorption of nonheme iron increase. Consuming iron-rich plant foods with meat or with good sources of vitamin C boost nonheme iron absorption. By the same token, substances-for example, tea,bran,and the oxalates found in spinach and kale-decrease the body's absorption.


  • Organ meats and iron-fortified foods.
  • Iron supplements 
  • Alcohol, if there is liver damage.
  • High dozes of vitamin C


Cut down on these iron-rich food sources if you are genetically predisposed to storing extra iron:
  • Oysters
  • Liver
  • Lean red meat, especially beef
  • Iron-enriched cereals
  • Dried beans and whole grains
  • Eggs, especially yolks
  • Dark green leafy vegetables

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