Thursday 16 July 2015

Build Up Iron Levels

Postmenopausal women and adult males should speak to a physician before building iron levels as it can lead to unhealthy iron accumulation.


Building up your iron stores can increase your energy levels, improve work, study or athletic performance and fortify your immune system. Safely increasing your iron levels requires a variety of dietary changes and daily maintenance, such as incorporating absorption aids and avoiding iron inhibitors. In cases where changing or making additions to your diet alone isn't adequate, supplements can help build and sustain healthy iron levels.


Instructions


1. Avoid eating foods that can inhibit iron absorption, such as black tea, whole grains, soy products and milk products, with iron-rich meals. Tannins from tea and certain nutrients such as acids in grains, proteins in soy and calcium in milk reduce the amount of iron circulating in the blood, which can make you feel tired and weak.


2. Pack your diet full of heme or animal iron rich foods, such as red meats, fish and poultry, and non-heme iron rich foods, such as lentils, beans, vegetables and fortified breads and cereals. Although the body can absorb heme iron up to 33 percent more effectively than non-heme iron according to the Office of Dietary Supplements, consuming both daily can build iron levels and keep your diet balanced. Also, some vitamins found in non-heme foods can aid in iron absorption.


3. Incorporate absorption aides, such as vitamin C rich foods, and iron store activators, such as vitamin A rich foods, into your iron-rich meals. Foods high in vitamin C include citrus fruits, strawberries, spinach and potatoes. Vitamin A rich foods include carrots, chili powder, cayenne pepper and sweet potatoes. Adding these iron aides into your diet can boost your school or work performance and fortify your immune system.


4. Talk to your doctor about starting an iron supplement regimen. While iron supplements can be an easy fix to a poor diet or iron deficiency, an iron overdose can have dangerous effects on your heart, liver, nervous system and kidneys. Discussing an iron supplement regimen with your doctor can help you maximize positive effects and avoid health complications.

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