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Iron |
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SPOTLIGHT ON IRON
Iron is definitely one of the body’s essential minerals, because it plays a role in forming red blood cells.
There are two different forms of dietary iron:
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Hemic iron, present in foods of animal origin, particularly in meat. |
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Non-hemic iron, present in foods of plant origin, such as whole-grain or enriched cereal products, legumes, dark green vegetables, dried fruits, nuts and seeds.
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Iron absorption from foods of animal origin is 2 to 3 times more efficient than from foods of plant origin.
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| Helpful hints! |
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Combining meat (hemic iron) with a source of iron of plant origin increases iron absorption. |
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Vitamin C-rich foods, such as citrus fruit, kiwis, strawberries, melons, red peppers, broccoli, Brussels sprouts, etc. also have this effect. |
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Avoid drinking tea and coffee at mealtime because some of their components hinder absorption of iron of plant origin. |
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For an optimal intake of iron, protein and several other nutrients, Canada’s Food Guide suggests choosing lean meats, such as milk-fed veal, and meat substitutes, such as legumes and tofu.
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| Did you know? |
Milk-fed veal is a source of hemic iron.
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