Hierro en la dieta

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Hierro en la dieta

Nombres alternativos:

Hierro y dieta

Fuentes alimenticias:

Las mejores fuentes de hierro abarcan:

Igualmente, en la carne de cordero, la carne de cerdo y en los mariscos se encuentran cantidades moderadas de hierro.

El hierro proveniente de hortalizas, frutas, granos y suplementos es más difícil de absorber. Estas fuentes abarcan:

Si se mezcla algo de carne magra, pescado o carne de aves con legumbres o verduras de hojas oscuras en una comida, se puede mejorar hasta tres veces la absorción de hierro de fuentes vegetales. Los alimentos ricos en vitamina C también aumentan la absorción de hierro.

Algunos alimentos reducen la absorción de hierro: por ejemplo, los tipos comerciales de té negro o té pekoe contienen sustancias que se fijan al hierro de tal manera que el cuerpo no lo puede utilizar.

Referencias:

Trumbo P, Yates AA, Schlicker S, Poos M. Food and Nutrition Board, Institute of Medicine, The National Academies, Washington, DC. Dietary reference intakes: vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. J Am Diet Assoc . 2001 Mar;101(3):294-301.

Allen RE, Myers AL. Nutrition in toddlers. Am Fam Physician . 2006 Nov 1;74(9):1527-32. Review.

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