This document provides information on diet tips for anemia, iron deficiency, and iron deficiency anemia. It discusses the worldwide prevalence of anemia and the percentage attributable to iron deficiency. It lists foods high in iron like green leafy vegetables, legumes, nuts, meat, liver, poultry, fish, and dried fruits. It also lists foods high in folic acid. The document discusses heme and non-heme forms of iron, factors that enhance iron absorption like vitamin C, and factors that inhibit absorption like calcium, fiber, phytates, and tannins. Finally, it provides tables listing specific iron-rich foods from various categories like cereals, pulses, vegetables, fruits, nuts, and p
15. Forms of Dietary Iron
Heme iron
• Derived from
hemoglobin found
in animal food
sources - meat,
poultry, fish
• Absorption of iron
is higher
• Non-heme Iron
• Found in plant
sources and fortified
foods
• Absorption of iron is
lower
16. Iron Absorption - Enhancers
• The absorption of iron from mixed cereal-pulse diet is POOR (5% in
men and children and 8% in all women)
• Food Enhancing Iron Absorption
- Foods containing Vitamin C:
- Citrus fruits like lemon, orange
- Amla
- Tomatoes Sprouted pulse (Germinated pulse)
• Ascorbic acid: Iron ratio of 4:1 increases iron absorption by 300 -
350% (NIN, 2010)
ICMR (2010). Nutrient Requirement and Recommended Dietary Allowances for
Indians. A report of the expert group of ICMR
17. Iron Absorption - Inhibitors
• Calcium containing foods - milk and
milk products
• Foods containing high fiber Foods rich
in phytates - cereals and pulses
• Foods rich in polyphenols, oxalates -
green leafy vegetables
• Tea and coffee containing tannins
