Is it better to eat spinach or meat for less iron? Here’s what the experts say

KANIKA SINGH RATHORE,

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Popeye the cartoon sailor knew this. Doctors and nutritionists know this. Spinach is a superfood With powerful health benefits.

In addition to eye-protecting vitamin A and cramp-preventing vitamin K, the versatile leafy green has more of the essential mineral iron than many types of meat and poultry. Have one cooked cup of spinach 6.4 mgWhile there is duck and pork three milligrams or less For three ounces.

But if the iron levels in your body are low and you are trying to increase it, experts say there is nothing better than a piece of steak, chicken or fish.

This is because spinach contains “non-heme” iron, which is absorbed by the body at a lower rate than the “heme iron” found in meat, fish and poultry.

Non-heme and heme iron are two types of iron found in food.

Spinach is a top superfood with major health benefits and many important vitamins and essential minerals. But people with low iron levels may not want to rely on green leafy vegetables.

Spinach is a top superfood with major health benefits and many important vitamins and essential minerals. But people with low iron levels may not want to rely on green leafy vegetables. ,getty images,

You absorb up to 30 percent of the heme iron you consume, according to American Red CrossVersus only between 2 and 10 percent of non-heme iron.

“Studies show that although spinach contains iron, its non-heme state makes it significantly less accessible for absorption than heme iron obtained from animal sources,” Alaska’s Millennium Medical Center says on its website,

The ironic truth affecting a quarter of American adults

Iron helps the body make the protein hemoglobin, an important part of blood cells that carries oxygen to our tissues. without oxygen, Our organs may be damagedWhich leads to death.

Still, nearly a quarter of American adults will suffer from iron deficiency by 2024 Study found that about 14 percent of more than 8,000 Americans had absolute iron deficiency.

Iron deficiency is a common type of anemia, which occurs when there are not enough healthy red blood cells in the blood.

Popeye the Sailor Man, with his signature can of spinach, actually turned to the leafy green not for iron, but for vitamin A

Popeye the Sailor Man, with his signature can of spinach, actually turned to the leafy green not for iron, but for vitamin A ,moviestore/rex,

This can cause fatigueHeadache, muscle cramps, shortness of breath, irritability, pale skin, sore or swollen tongue, increased heart rate, enlarged spleen, and desire to eat strange substances such as dirt or snow.

“Iron deficiency symptoms can be vague and easily confused with other conditions,” Dr. Alexis Federman saidAn internal medicine specialist at Henry Ford Health. “This can make it difficult to determine a diagnosis.”

According to the , most adult men need only eight milligrams of iron per day to stay healthy. federal dietary guidelinesWhile women require 10 mg more due to menstruation.

A match made in iron deficiency heaven

People can reach daily iron goals by relying on a variety of fruits, vegetables, and protein sources.

Eating non-heme and heme iron foods together will help your body absorb the iron more fully.

However, you can still get what you need from a plant-based, climate-friendly diet.

While meat contains iron that is better absorbed by the body, people can still get the iron they need through a plant-based diet.

While meat contains iron that is better absorbed by the body, people can still get the iron they need through a plant-based diet. ,Getty Images for NYCWFF,

“It’s certainly possible to meet your iron needs from plant foods alone, it just requires more planning and intentionality with the type, amount and frequency of foods eaten,” said the Advanced Sports Dietitian.Dr Gemma Sampson says,

The good news is that you can increase non-heme iron absorption from spinach by eating vitamin C-rich foods with your meals.

Oranges and citrus fruits, melons, strawberries, tomatoes, broccoli or bell peppers can do the trick.

“Your daily iron needs can be met through your diet, although if you have low blood iron levels or have difficulty absorbing iron, you may need a supplement,” says registered dietitian Julia Zampano. cleveland clinic“Talk to your healthcare provider if you think you might benefit from supplemental iron.”

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