2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The body needs iron. After all, every cell in the body contains iron and uses this important nutrient to help transport oxygen from the blood to the tissues and lungs. If iron levels are not optimal, the cells will not get enough oxygen and a person may become anemic.
The lack of adequate iron intake it can also make you feel lethargic, dizzy and sluggish. And this is not the way you want to feel all day! The human body cannot produce iron, so you must rely on food sources to get enough of the important element.
Benefits of iron
Iron is extremely important and necessary for health. In the following lines we will consider what are its main advantages:
1. Increases the formation of hemoglobin - the main function of iron is to support the formation of hemoglobin. This is especially important for women who are more at risk for anemia.
2. Carries oxygen - one of the most important health benefits that iron provides. Oxygen is needed by absolutely all organs to perform their functions normally.
3. Regulates temperature - iron is a key element in regulating body temperature. Keeping the temperature within stable limits means that metabolic and enzymatic functions are performed in an optimal way in the best environment.
4. Helps against chronic diseases - iron helps to relieve a number of chronic problems such as anemia and kidney failure, as well as certain diseases of the urinary and intestinal systems.
5. Against restless legs syndrome - iron deficiency in the body is one of the reasons for the development of this syndrome. Adequate intake of iron in the form of a dietary supplement helps to alleviate the condition. Of course, a doctor should be consulted. One of the symptoms of iron deficiency is muscle spasms, so do not ignore them.
The good news is that iron is found naturally in many food sources, so you can get all you need through a well-balanced diet. If you are aiming for iron-rich diet, see the following lines the best sources of iron, having previously been informed that the recommended daily intake of the important mineral is 18 mg.
Meat from organs
It may not be to everyone's taste, but it is organ meat the best source of iron. In the top three is the meat of liver, heart and kidneys. 100 grams of lamb kidneys provide you with 58% of the iron needed for the day, beef kidneys - 27%, and pork - 25%. 100 grams of beef liver brings you 59% of the required daily intake of iron, and lamb - 48%.
Seafood
There are many types of seafood rich in ironSo if they are a regular part of your diet, you're in luck. They are extremely tasty and can be cooked in a variety of ways. From soups and stews to salads and pasta, seafood is the core of haute cuisine, but you can also make a sandwich or taco with it. Only one hundred grams of sardines carry 50% of the required daily intake of iron. One hundred grams of octopus supplies 52% of the iron needed for the day, and the same amount of mussels - 39%.
Spinach and other green leafy vegetables
Green vegetables are an excellent source of ironwhich is not of animal origin. However, this form of iron is not so easily absorbed by the body. So if your goal is to be get iron mainly from vegetables, you need to eat a lot and different to make sure you get enough. Fortunately, it will not be difficult because you have a wide choice. Half a cup of boiled spinach contains 18% of the iron you need for the day, one hundred grams of cabbage provides you with 9%, and half a cup of broccoli offers you 3%.
Tomato puree
While raw tomatoes do not contain a large amount of iron, tomato paste and dried tomatoes, which are concentrated, contain enough. A cup of tomato paste, for example, has 4.45 mg of iron, which is almost 25% of the required intake for the day. Use the puree as a base for pasta, stew or curry sauce. If you like dried tomatoes, half a cup of them contains 2.5 mg of iron or 14% of your daily intake.
And a few unexpected sources of iron
Mulberry fruits have a strong sweet and sour taste and can be made into jellies, puddings or marmalades. One cup of these fruits can give you 2.59 mg or 14.3% of your daily iron intake. Dark chocolate is another good source of the mineral. Only 25 grams of it (at least 59% cocoa) provides 20% of daily iron intake. Fresh peeled potatoes can provide you with about 18% of the required dose of iron for the day.
Be careful with some foods
Even if consumed iron-rich foods, mineral deficiency can sometimes be observed. This is due to foods that impair iron absorption. These are products with phytic acid, and the brightest representative can be found in the face of wheat flour. It impairs the absorption of iron by up to 75%.
The next enemy of proper iron absorption is the polyphenols in green tea. Although this type of tea is extremely useful in other respects, it is one of the most harmful ingredients in terms of iron.
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Foods That Contain More Iron Than Beef
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Girls, These Iron Foods Are A Must For You
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