Buat yang lagi kena anemia
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For iron deficiency anemia in women, a diet with iron rich foods along with iron supplements is often recommended. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available. Iron rich foods of an iron rich diet are listed below:
Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.
The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.
| Iron Absorption Enhancers | Iron Absorption Inhibitors |
- Meat/fish/poultry
- Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
- Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
- White wine
| - Red Wine, Coffee & Tea
- Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
- Whole grains and bran
- Soy products
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Written by: Gloria Tsang, RD
(From here)
