The recommended daily iron allowance for adults is 10mg for men and 15mg for women. Human body contains 2-4gr of iron approximately. The needed amount of iron is related to weight, age, sex, body growth and possibility of pregnancy.
Iron rich foods
Red meat, fish and poultry contain iron. In these foods the 50-60% of iron is easily absorbable, contrary to vegetables in which iron can’t be easily absorbed and it is not of a good quality . Vitamin C, vitamin B12, folic acid, citric acid and carbohydrates such as fructose and sorbitol help iron absorption. When we consume animal products rich in iron, combined with vegetables we increase the iron absorption. Coffee, red wine, soybean and sweet potatoes must be avoided since they prevent iron availability and absorption.
Food sources of iron :
- Red meat, particularly beef
- Fish
- Poultry
- Seafood
- Nuts
- Dried fruits (raisins, apricots and plums)
- Eggs
- Lentils
- Beans
- Green leafy vegetables (spinach, broccoli)
- Black bread
Apart from pharmacies, we can find vitamin C in broccoli, grapefruits, kiwi, leafy vegetables, mangos, melons, oranges, peppers, strawberries and tomatoes.
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, General Manager & Owner of AthensTrainers®
