Iron is an essential mineral which helps to build strong red blood cells and transport oxygen throughout the body to where it is needed. The University of Maryland Medical Center (UMMC) states that without enough iron, a person may become anemic, making him feel weak and tired. Anemia can even cause changes in skin color and rapid heart beat. Some people with anemia eat foods rich in iron but still can't seem to raise their body's iron levels. Luckily, certain foods can actually help to increase iron absorption in the body.
Bell Peppers
According to the medical website, FamilyDoctor.org, foods which contain Vitamin C increase iron uptake in the body if they are consumed at the same time as foods with iron. Taking a Vitamin C supplement may help increase iron uptake, though it is easier to get iron in healthy foods like bell peppers. According to the World's Healthiest Foods website, a cup of bell peppers has about a 174 mg of healthy and natural Vitamin C.
Strawberries
Strawberries are another healthy food which can increase iron uptake. In fact, eating 25 mg of Vitamin C can actually double your body's absorption of iron from plant foods like beans, according to the World's Healthiest Foods website. They state that a cup of strawberries has about 82 mg of Vitamin C, which is 136 percent of must adult's daily recommended intake for Vitamin C.
Kiwis
Kiwis are another great source of Vitamin C so they increase the uptake of iron, when eaten at the same time as an iron-containing food. The World's Healthiest Foods website states that each small kiwi has about 57 mg of Vitamin C, which is 95 percent of most adult's daily recommended intake for Vitamin C. Kiwis can be added to iron-fortified smoothies and on top if iron-fortified cereals, since they don't go very well with dishes that have meats like beef or chicken. Another good idea is to snack on a kiwi just after eating a dish that has meet.
Broccoli
One cup of steamed broccoli has about 123 mg of Vitamin C, which helps stimulate the absorption of iron, according to the World's Healthiest Foods website. The website FamilyDoctor.org also states that egg whites can actually decrease iron absorption unfortunately, so if you're going to have broccoli with a meal, try it with a different source of iron like beans, lentils, nuts or beef. Beef and broccoli is an excellent combination, and the broccoli enhances the function of the beef's iron in the body.
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