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How can you add more iron to dishes for clients with anemia?

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Anemia is a condition that affects millions of people worldwide, and it can cause symptoms such as fatigue, weakness, dizziness, and pale skin. Anemia occurs when your body does not have enough healthy red blood cells to carry oxygen to your tissues. One of the most common causes of anemia is iron deficiency, which means your body lacks the mineral iron to make hemoglobin, the protein that gives red blood cells their color and function. Iron deficiency anemia can result from poor diet, blood loss, pregnancy, or certain diseases.

If you have clients who suffer from anemia, or who are at risk of developing it, you can help them improve their health and well-being by preparing dishes that are rich in iron. Iron is an essential nutrient that supports the production of red blood cells, the immune system, the nervous system, and the metabolism. Iron is found in both animal and plant sources, but not all types of iron are absorbed equally by the body. Here are some tips on how to add more iron to dishes for clients with anemia, and how to enhance its absorption and availability.

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ROMOKE OLISA ADEYEMI ??

Health and wellness Writer| Food For Wellness Advocate and Coach | Public speaker| Author | Certified First Aid Rescuer…
Cathy Zeis

Principal CEO at Eat Like The Rainbow, Inc
Sha Mieko

Business Development Professional and Equestrian | Authoring a book on Innovative Aesthetics

1 Choose iron-rich foods

The first step to add more iron to dishes for clients with anemia is to choose ingredients that are naturally high in iron. Animal sources of iron, such as meat, poultry, fish, and eggs, contain heme iron, which is more readily absorbed by the body than non-heme iron from plant sources. However, plant sources of iron, such as beans, lentils, nuts, seeds, tofu, spinach, kale, and fortified cereals, can also contribute to your clients' iron intake, especially if they are combined with other factors that boost iron absorption.

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Cathy Zeis

Principal CEO at Eat Like The Rainbow, Inc
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Keep Godsource Foods as your main source. Eat Like The Rainbow ?? God created foods to keep us healthy and all that we need are on His foods!

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Sha Mieko

Business Development Professional and Equestrian | Authoring a book on Innovative Aesthetics
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Add iron-rich foods like red meat, poultry, fish, beans, lentils, and fortified cereals to their meals. Cook in cast iron pans, as it enhances iron content. Include vitamin C-rich foods to boost iron absorption.

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2 Combine iron with vitamin C

One of the best ways to increase the absorption of non-heme iron from plant sources is to pair it with foods that are rich in vitamin C. Vitamin C is a powerful antioxidant that enhances the bioavailability of iron by reducing it to a more soluble form. Vitamin C also helps prevent the formation of compounds that inhibit iron absorption, such as phytates and polyphenols. Some examples of foods that are high in vitamin C are citrus fruits, berries, peppers, broccoli, cauliflower, tomatoes, and potatoes. You can add more vitamin C to dishes for clients with anemia by using fresh fruits and vegetables as ingredients, garnishes, or sauces, or by serving them as a side dish or a dessert.

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ROMOKE OLISA ADEYEMI ??

Health and wellness Writer| Food For Wellness Advocate and Coach | Public speaker| Author | Certified First Aid Rescuer | I help CEOs and busy individuals to plan their meal to achieve optimal health with natural foods
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While it’s good to focus on Iron-Rich Foods. Pairing Iron with Vitamin C helps to enhances iron absorption from non-heme sources. Include citrus fruits (oranges, grapefruits), tomatoes, bell peppers, broccoli, and berries alongside meals. Limit certain foods that can hinder iron absorption. Advise your client to limit coffee, tea, and calcium-rich foods (dairy products) during meals containing iron. Space out iron-rich meals from these by at least a few hours. Additionally, iron supplements recommended by a doctor might help under medical supervision.

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3 Avoid iron inhibitors

Some foods and beverages can interfere with the absorption of iron by binding to it and making it less available for the body. These include tea, coffee, cocoa, dairy products, calcium supplements, and antacids. If you have clients who are anemic, you should avoid serving them these iron inhibitors along with their iron-rich meals, or at least limit their consumption. You should also advise them to wait at least one hour before or after eating iron-rich foods to drink tea, coffee, or cocoa, or to take calcium supplements or antacids.

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4 Cook with cast iron

Another simple way to add more iron to dishes for clients with anemia is to cook with cast iron cookware. Cast iron is a durable and versatile material that can transfer some of its iron content to the food, especially if the food is acidic, moist, or cooked for a long time. For example, you can use a cast iron skillet to make tomato sauce, stew, or curry, or a cast iron pot to make soup, beans, or rice. You can also use a cast iron griddle to make pancakes, tortillas, or bread. Cooking with cast iron can increase the iron content of your dishes by up to 20%, depending on the type and duration of cooking.

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Helen Z.
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A famous product used to cook more iron into food is the iron fish. It was originally for smaller populations that could not afford to access iron-rich food, so the iron fish was invented. As far as I am told there is no flavour and it's as simple as placing it into the food to cook. Great way to simply add iron into food without having to research into all the different types of food that have iron.

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5 Experiment with spices and herbs

Spices and herbs are not only great for adding flavor and variety to your dishes, but they can also provide some iron and other beneficial nutrients. Some of the spices and herbs that are high in iron are cumin, turmeric, thyme, oregano, parsley, mint, and basil. You can use them to season your meats, vegetables, grains, or legumes, or to make sauces, dips, or dressings. Spices and herbs can also help improve the digestion and absorption of iron by stimulating the production of stomach acid and enzymes.

By following these tips, you can add more iron to dishes for clients with anemia, and help them overcome their condition and enjoy their meals. Iron is a vital nutrient that can make a difference in your clients' health, energy, and mood. Remember to always consult with your clients' doctors or nutritionists before making any changes to their diet, and to monitor their iron levels regularly.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you add more iron to dishes for clients with anemia?

1

2

3

4

5

6

1 Choose iron-rich foods

2 Combine iron with vitamin C

3 Avoid iron inhibitors

4 Cook with cast iron

5 Experiment with spices and herbs

6 Here’s what else to consider

Culinary Education

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How can you add more iron to dishes for clients with anemia?

1

2

3

4

5

6

1 Choose iron-rich foods

2 Combine iron with vitamin C

3 Avoid iron inhibitors

4 Cook with cast iron

5 Experiment with spices and herbs

6 Here’s what else to consider

Culinary Education

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