Could you explain me red and white meat?

Red meat is distinctively red before cooking and beef and lamb meat come under this.

White meat refers to meats which are pale before they are cooked. Poultry, pork and fish come under this.

In the poultry industry the terms white meat and dark meat are also used. This means two different types of meat in a single animal.

Red meat has intense animal flavour and white meats tend to be bland. The red colour is because of the higher concentration of myoglobin present. Myoglobin is necessary to help the muscle utilize oxygen more effectively. These are present in muscles which are used continuously, e.g. muscles which support standing and walking.

White meat is leaner and so it is considered healthy. The role of myoglobin is not yet completely understood in cancer. The future research can throw more light on this. The red meat has also more fat.

The iron content of the meat depends upon the amount of myoglobin and so red meat has more iron compared to white meat.

Twice in a weak meat and fish in moderate quantity is enough. But we must eat vegetables and fruits daily for our good health.

Could you please tell me very shortly how to increase iron (Haemoglobin) status with help of food for vegetarians as well as for non-vegetarians?

It is very easy. Eat everyday 4 to 5 servings all vegetables and fruits which have red colour.

Red meat contains lot of iron with good bioavailability. If you are a vegetarian, then leave red meat and eat more red vegetables and fruits.

400 g vegetables and 400 g fruits are the minimum.

Haemoglobin levels must be above 14.5 g/dl and this is optimum. During pregnancy you need more iron.

Eat regularly healthy food and there will be no iron deficiency.

If you are a vegetarian consult with your doctor for vitamin B12 supplement. Never take iron tablets for a long period. Too much of iron is deposited in muscles and produce many dangerous hydroxyl free radicals through Fenton’s chemical reaction.

Avoid cucumber and tea.

In spite of sound sleep at night I always feel tried, why?

There are many people who have this problem. In many cases the villain may be the iron deficiency.

Consult your doctor, ask him to estimate your blood values of iron, ferritin and haemoglobin and try to correct the iron deficiency with food, or with iron supplement. The iron supplement should be taken only for only 14 days to 3 months; otherwise more free radicals will be produced in your body due to Fenton’s reaction.

Foods rich in iron include:

• Red meat
• Eggs
• Fruits
• Vegetables
• Nuts
• Legumes and pulses

After your meals, take one glass of either orange juice or one kiwi fruit that contains vitamin C. We need vitamin C for iron absorption.

Excess aluminium disturbs the absorption of iron; since vitamin C favours the aluminium absorption, avoid tea and cucumber with your meals. Avoid also calcium tablets after meals since they could also affect iron absorption.

All deodorants contain lot of aluminium salts and use them only under the arm and also very little. Aluminium cooking vessels and aluminium foils to pack the food must be avoided completely if you have iron deficiency.