Iron content in the body

akshu.anitha

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#1
Iron in diet







Iron is a mineral found in every cell of the body. Iron is considered an essential mineral because it is needed to make part of blood cells.


Function

The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles.

Iron also makes up part of many proteins in the body

LOW IRON LEVELS
The human body stores some iron to replace any that is lost. However, low iron levels over a long period of time can lead to iron deficiency anemia. Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss. For more details on this condition see iron deficiency anemia.
Those at risk for low iron levels include:

  • Women who are menstruating, especially if they have heavy periods
  • Women who are pregnant or who have just had a baby
  • Long-distance runners
  • Strict vegetarians
  • People with any type of bleeding in the intestines (for example, a bleeding ulcer)
  • People who frequently donate blood
  • People with gastrointestinal conditions that make it hard to absorb nutrients from food
Babies and young children are at risk for low iron levels if they do not receive the appropriate foods. Babies moving to solid foods should eat iron-rich foods. Infants are born with enough iron to last about six months. An infant's additional iron needs are met by breast milk. Infants that are not breastfed should be given an iron supplement or iron-fortified infant formula.
Children between age 1 and 4 grow rapidly, which uses up iron in the body. They should be given iron-fortified foods or iron supplements. Note: Milk is a very poor source of iron. Children who drink large quantities of milk and avoid other foods may develop "milk anemia." Recommended milk intake is two to three cups per day for toddlers.
Adolescents are more prone to low iron levels because of rapid growth rates and inconsistent eating habits.

TOO MUCH IRON
The genetic disorder called hemochromatosisaffects the body's ability to control how much iron is absorbed. This leads to too much iron in the body. Treatment consists of a low-iron diet, no iron supplements, and phlebotomy (blood removal) on a regular basis.

It is unlikely that a person would take too much iron. However, children can sometimes develop iron poisoning by swallowing too many iron supplements. Symptoms of iron poisoning include:

  • Fatigue
  • Anorexia
  • Dizziness
  • Nausea
  • Vomiting
  • Headache
  • Weight loss
  • Shortness of breath
  • Grayish color to the skin

Recommendations

The Food and Nutrition Board at the Institute of Medicine recommends the following:
Infants and children

  • Younger than 6 months: 0.27 milligrams per day (mg/day)
  • 7 months to 1 year: 11 mg/day
  • 1 to 3 years: 7 mg/day
  • 4 to 8 years: 10 mg/day
Males

  • 9 to 13 years: 8 mg/day
  • 14 to 18 years: 11 mg/day
  • Age 19 and older: 8 mg/day
Females

  • 9 to 13 years: 8 mg/day
  • 14 to 18 years: 15 mg/day
  • 19 to 50 years: 18 mg/day
  • 51 and older: 8 mg/day
Women who are pregnant or producing breast milk may need different amounts of iron. Ask your health care provider what is appropriate for you.
 

akshu.anitha

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#2
Iron Content of iron-rich foods

The best sources of iron include:

  • Dried beans
  • Dried fruits
  • Eggs (especially egg yolks)
  • Iron-fortified cereals
  • Liver
  • Lean red meat (especially beef)
  • Oysters
  • Poultry, dark red meat
  • Salmon
  • Tuna
  • Whole grains
Reasonable amounts of iron are also found in lamb, pork, and shellfish.
Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb. These sources include:

  • Dried fruits
    • prunes
    • raisins
    • apricots
  • Legumes
    • lima beans
    • soybeans
    • dried beans and peas
    • kidney beans
  • Seeds
    • almonds
    • Brazil nuts
  • Vegetables
    • broccoli
    • spinach
    • kale
    • collards
    • asparagus
    • dandelion greens
  • Whole grains
    • wheat
    • millet
    • oats
    • brown rice
If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.

Some foods reduce iron absorption. For example, commercial black or pekoe teas contain substances that bind to iron so it cannot be used by the body.
 

akshu.anitha

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#3
some of the high iron content recipes are as follows

[h=1]Beetroot Halwa[/h]
Ingredients:
2 cups peeled and grated beetroot
1 cup sugar
2 tea spns ghee (you can reduce it to 1 tea spn)
1/2 tea spn cardamom powder
Method:
Heat ghee in a thick bottomed kadai. Add the beetroot. Keep mixing it once in a while. Keep the heat on medium to avoid burning.
When it looks cooked and reduced in quantity, add sugar. Mix. Let it cook down. When the mixture starts looking dry, take off heat. Add cardamom powder, mix.
Serve warm or chilled. (Add cashews fried in ghee on top if required).
 

akshu.anitha

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#4
[h=1]Beetroot Chapathi[/h]
Ingredients

Wheat flour - 2 cups
Beetroot - 1
Saunf - 1 tsp
Chilli powder - 1 tsp
Garlic - 2 pods
Salt - as needed
Ghee - as needed
Oil - as needed


Method

1. Grind beetroot with garlic, saunf, water, strain and set aside.
2. Mix wheat flour with beetroot extract, chilli powder, salt to a dough.
3. Mix ghee with oil and set aside.
4. Heat a flat frying pan.
5. Take a small portion of dough, roll into a chapathi and cook on both sides, dribbling oil.

[h=1]Beetroot Masala Curry[/h]

Ingredients

Beetroot - 1/4 kilo
Onion ( big ) - 2
Tomato - 2
Saunf - 1 tsp
Brinji leaf - 1
Pepper powder - 3/4 tsp
Turmeric powder - 1/4 tsp
Salt - as needed
Oil - as needed


Method

1. Peel skin of beetroot, cut into small pieces, cook with salt, turmeric powder and set aside.
2. Cut onion, tomato finely.
3. Heat oil in a frying pan.
4. Add saunf, brinji leaf, onion and fry for a few minutes.
5. Add tomato and fry till soft.
6. Add beetroot, pepper powder, mix well, cook for a few minutes and switch off the stove.
 

akshu.anitha

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#5
[h=1]Palak Parathas[/h]
[h=2]Ingredients[/h]


  • 250g whole wheat flour
  • 4 tablespoons chana flour (gram flour)
  • 1/2 tsp chilly powder
  • 1 tsp salt
  • 1 tsp fennel seeds, coarsely ground
  • 1/2 tsp cumin seeds
  • 2 tbsp vegetable oil
  • pinch of soda bicarb, optional
  • 100g finely chopped fresh spinach
  • 60ml vegetable oil for frying

[HR][/HR]



[h=2]Preparation method[/h] 1.

Mix flours, salt, chilly, fennel seeds, cumin, oil and soda bicarb. Add spinach, then enough water (approx 250ml) and knead until the dough is stiff but pliable.

2.
Divide the dough into 12 equal portions and shape into round balls. Flatten each ball and roll out into parathas about 10cm in diameter. Coat the surface with a little oil, the fold the paratha over to make a semicircle. Spread a little more oil on the top surface, then fold in half and in half again into a triangle. Then roll out into a paratha about 15cm in diameter.

3.
Cook a paratha on a tava over medium heat. Add a little oil. Flip when one side is cooked. Coat again with a little oil and fry until golden brown on both sides. Serve immediately as it tends to lose crispiness when stored. Serve with chutney and raita.

[h=1]Palak Dal [/h]
[h=2]Ingredients[/h]


  • 300g masoor dal (red lentils)
  • 825ml water
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon chilli powder
  • 500g spinach, rinsed and chopped
  • 30g ghee
  • 1 onion, chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon mustard seed
  • 1 teaspoon garam masala
  • 125ml coconut milk





[HR][/HR]



[h=2]Preparation method[/h] 1.

Rinse dal and soak for 20 minutes.


2.

In a large pan, bring water to the boil and stir in salt, dal, turmeric and chilli powder. Cover and return to the boil, then reduce heat to low and simmer for 15 minutes. Stir in the spinach and cook 5 minutes, or until dal is soft. Add more water if necessary.


3.

In a small pan over medium heat, melt ghee and stir fry onions with cumin and mustard seeds, stirring often. Cook until onions are transparent, and then combine with dal. Stir in garam masala and cook until heated through. Note: Can add coconut milk with garam masala for a variation.
 

beula

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#6
BEET ROOT JUICE:
1 beetroot
1/2 pomogranate's seeds
1 cup milk
2cups of water
sugar - as needed
blend beetroot and pomogranate seeds together.Filter and add other ingredients and blend well. Can be stored for half a day
 

akshu.anitha

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#7
BEET ROOT JUICE:
1 beetroot
1/2 pomogranate's seeds
1 cup milk
2cups of water
sugar - as needed
blend beetroot and pomogranate seeds together.Filter and add other ingredients and blend well. Can be stored for half a day
thanks for posting da
 

akshu.anitha

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#8
[h=1]Healthy Nutty Ladoo[/h]Ingredients:

1 cup Quick Oats
5 tbsp Flax seeds
1 tbsp Nuts -almonds, walnuts and pecans
1/2 tbsp Raisins
1/2 tbsp Chocolate chips
1/2 tbsp Peanuts
5-6 Dates
1/4 tsp Cardamom

Method:

1.In a food processor, blend all the ingredients separately except the dates and raisins.
2.Add the dates and raisins separately and blend.
3.Add the remaining ingredients and mix all the ingredients in the food processor.
4.Shape the ingredients into little balls.
5.Serve or store in an air-tight container.

[h=1]Honey Dates Pancake[/h]Ingredients

Dates - 15
Honey - 4 tsp
Wheat flour - 2 cups
Eggs - 2
Milk - 1 cup
Oil - as needed
Butter - as needed

Method

1. Cut dates into pieces.
2. Boil the dates in a small pan, with a little water and honey.
3. When the dates are soft, remove the pan from the stove.
4. Grind dates to a smooth paste and set aside.
5. Whisk the eggs in a bowl.
6. Add a little honey and whisk.
7. Add wheat flour, milk and mix well to form a batter.
8. Heat a flat frying pan.
9. Smear the pan with oil or butter.
10. Add a spoonful of batter, spread, cook on both sides and prepare pancakes.
11. Smear the date paste over the pancake.
12. Roll the pancake, cut into pieces and serve.
 

beula

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#9
BEETROOT LEHIYAM:
  • 1/2kg of Beetroot
  • Honey - 1/2l
  • saffron - 2pinches
  • kesari powder - 1 pinch
  • ghee - 50g
Slice beetroot into very small pieces with the help of the food processor.In a pan add ghee and beetroot.Fry well.Once cooked well, add saffron and kesari powder.Add honey and comes as halwa consistence (leaving the sides of the pan) remove from fire. cool it and store in an airtight jar.Can take daily 1spoon at night before going to bed.

 

swaga2008

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#10
BEETROOT LEHIYAM:
  • 1/2kg of Beetroot
  • Honey - 1/2l
  • saffron - 2pinches
  • kesari powder - 1 pinch
  • ghee - 50g
Slice beetroot into very small pieces with the help of the food processor.In a pan add ghee and beetroot.Fry well.Once cooked well, add saffron and kesari powder.Add honey and comes as halwa consistence (leaving the sides of the pan) remove from fire. cool it and store in an airtight jar.Can take daily 1spoon at night before going to bed.

healthy and different recipe beula ..thanx for sharing..
 

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