How Much Milk Can I Give My 12 Month Old 3 Best Ways to Prevent Iron Deficiency Anemia

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3 Best Ways to Prevent Iron Deficiency Anemia

Did you know that iron deficiency anemia affects around 20% of the world’s population? It is also the most common type of anemia caused by inadequate dietary intake or absorption of iron. But if you suffer from iron deficiency anemia due to a lack of iron in your body, don’t think about those toxic iron supplements again. Just follow these three preventative ways and you’re on your way to a better life.

1. Eat Iron-Rich Foods

The best dietary sources of iron are whole grains, legumes and legumes, and fish. The best plant sources are green leafy vegetables such as dried lotus stalks, cauliflower leaves, and turnip greens; fruits such as black currants, watermelons, raisins and dried dates. However, the iron from these foods is difficult for the body to absorb. It is recommended to consume animal products containing heme iron. If you mix lean meat, fish or poultry with beans or dark leafy greens in a meal, you can improve the absorption of plant sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.

2. Cook with cast iron cookware

Did you know that cooking in cast iron cookware can add significant amounts of iron to your food and your body? Yes, it’s true and it’s been proven by researchers who tested 20 foods. Acidic foods that have a higher moisture content, such as applesauce and spaghetti sauce, absorb the most iron. In fact, per 100 grams of each (about 3.5 oz), the iron content of applesauce increased from 0.35 mg to 7.3 mg and spaghetti sauce increased from 0.6 mg to 5.7mg iron.

Foods cooked longer absorb more iron than foods heated faster. Foods prepared with a newer iron skillet absorbed more iron than those cooked in an older skillet. Foods that were cooked and stirred more frequently absorbed more iron because they came into contact with iron more often. Foods such as hamburgers, corn tortillas, cornbread, and liver with onions will not absorb much iron due to shorter cooking times.

This list has been provided so that you can get a general idea of ​​the difference in dietary iron content when cooking in a cast iron skillet:

Foods tested (100 g/3.5 oz) = Iron content when raw = Iron content after cooking in an iron skillet

– Applesauce, unsweetened = 0.35 mg = 7.38 mg

– Spaghetti sauce = 0.61 = 5.77

– Chili with meat and beans = 0.96 = 6.27

– Medium white sauce = 0.22 = 3.30

– Scrambled egg = 1.49 = 4.76

– Spaghetti sauce with meat = 0.71 = 3.58

– Beef vegetable stew = 0.66 = 3.4

– Fried egg = 1.92 = 3.48

– Spanish rice = 0.87 = 2.25

– White rice = 0.67 = 1.97

– Pan-fried bacon = 0.77 = 1.92

– Poached egg = 1.87 = 2.32

– Fried chicken = 0.88 = 1.89

– Pancakes = 0.63 = 1.31

– Pan-fried green beans = 0.64 = 1.18

– Pan-fried hamburger = 1.49 = 2.29

– Fried potatoes = 0.42 = 0.8

– Fried corn tortillas = 0.86 = 1.23

– Fried beef liver with onions = 3.1 = 3.87

– Baked cornbread = 0.67 = 0.86

3. Avoid whole cow’s milk for the first 12 months of life

Whole cow’s milk contains as much iron per liter as breast milk, but only a very small proportion is actually absorbed by the body. However, the iron in breast milk is very well absorbed by babies. Therefore, breast milk is one of the best sources of iron for baby, providing all the iron needed (along with all the other nutrients and benefits) for the first 6 months of life. Conclusion: Breastfeeding is the best way to prevent iron deficiency anemia in babies. If breastfeeding is not an option, or is stopped before 9-12 months, then iron-fortified formulas, which contain added iron, should be given to the baby instead of whole cow’s milk.

Things to remember:

* Chronic blood loss, periods of increased need such as pregnancy and vigorous exercise can trigger iron deficiency.

* Do not take iron supplements unless advised by your doctor.

* There are two types of iron: heme iron (found in foods of animal origin) and non-heme iron (found in plant foods). The combination of foods rich in heme iron with foods containing non-heme iron increases the power of absorption.

* Keep iron supplements away from children – just one to three grams can kill a child under six.

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