Healthy and Iron rich food for adolescents

Growing Adolescents need Iron Rich food

I read an article which says that iron is very important part of diet for adolescents and iron deficiency can lead to a lot of health problems. Following were the details stated:

Why is Iron important for the body

  • The metabolic processes in our body depend on iron.
  • Responsible for new blood formation and good oxygen supply to the organs
  • During adolescent age, boys need more iron to meet the sudden muscle mass and blood volume increase in the body. Girls tend to lose iron due to menstruation and hence need to be compensated.

Iron Deficiency symptoms

Deficiency of iron can lead a lot of problems. Some of them are:

  • Pale Skin
  • Poor appetite
  • Hair and nails becoming brittle in nature
  • Cracked skin
  • More susceptible to infections
  • Impairs normal functioning of the brain
  • Body will not be able to produce enough hemoglobin, resulting in Anemia

Iron rich foods

A simple blood test can be used to detect any deficiency of iron in the body. Following are some of the iron rich foods that need to be taken by adolescents:

  • Spinach
  • Meat
  • Chicken liver
  • Oysters
  • Fish
  • Eggs
  • Green leafy vegetables
  • Beetroot
  • Nuts
  • Whole grains

Few Tips to help increase iron content in the body

Some of the foods we eat tend to absorb the iron content present in the body. Hence its better to avoid such foods. Some of them are:

  • Coffee
  • Tea
  • Other calcium rich foods

To increase the iron content in the body, eat following foods rich in Vitamin C along with foods containing iron. They help iron to get assimilated in the body.

  • Orange Juice
  • Strawberries
  • Brocolli

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