2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Iron is a very important component that plays a key role in many of the processes in our body. In addition, it is involved in oxygen metabolism, stimulates immunity, plays a key role in activating enzymatic reactions and is involved in collagen synthesis. If you do not get enough iron in your diet or your body cannot absorb it, then a condition called iron deficiency anemia occurs.
The daily norm of iron is 8-18 mg for women, and if they are pregnant, then they should consume more products that are rich in iron, as their daily norm rises to 30 mg. In men, the average need for this trace element is about 8-11 mg. To cover these daily needs, everyone should consume foods that are rich in iron.
In the following lines, see who they are the best plant sources of iron:
1. Spinach
Spinach is traditionally considered iron content champion and deservedly so. This useful product can be consumed both raw and cooked, and this in no way changes its useful properties.
2. Bob
This is one of the richest in iron products of plant origin. Only 100 grams of it contains as much as 72 mg of iron, so if you are a vegetarian, it is recommended to eat enough legumes, which are very good for health.
3. Fresh mushrooms
With them you can make any dish a real culinary temptation. However, they are not only very tasty, but also useful. For example, 100 grams of fresh mushrooms contain 35 mg of iron, and dried 5. 5 mg.
4. Pumpkin seeds
100 g of seeds (whether raw or roasted) contain about 13 mg of iron. However, in order for it to be better absorbed, you should consume them with foods that are rich in vitamin C.
5. Tofu
A favorite product of Asians as well as vegetarians. The product is made from soy and contains about 3 mg for every 100 grams. Along with this, tofu is rich in various vitamins, calcium, magnesium and selenium.
6. Quinoa
This popular cereal contains more protein than most other grains. It is also rich in folic acid (vitamin B9), magnesium, copper, manganese. Along with that is rich source of iron, 100 grams contain about 1.5 mg.
7. Nuts
They are extremely useful for health, as they contain many vitamins, but also iron. 100 grams of them contain as much as 51 mg. If they like to eat nuts, then they are an ideal way to saturate your body with the daily norm.
8. Buckwheat
It is not only very tasty, but also extremely useful. It is rich in iron, as it is also a real treasure trove of various nutrients, vitamins and minerals. 100 grams of buckwheat contains 8 mg of iron.
9. Legumes
An ideal source of iron for vegetarians. Boiled chickpeas, peas, soybeans, lentils contain on average about 4-7 mg of this trace element for every 100 grams, ie up to one third of the recommended daily dose.
10. Dark chocolate and cocoa
This only applies to chocolate temptations with a cocoa content of not less than 70%. For comparison, a beef steak of 100 grams has only 2.5 mg of iron, while chocolate of the same weight contains as much as 10.5 mg. If you eat it with citrus fruits, then in this way iron is better absorbed by the body, namely with vitamin C.
Despite the fact that iron deficiency anemia is a serious global health problem today and occurs in 30% of the world's adult population, it is easy to avoid. The secret is simple - a responsible approach to nutrition, a balanced diet and knowledge of the nutritional value of products.
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The Iron-rich Foods We Need
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.
Iron
Iron is vital for health and is found in every human cell, mainly associated with the proteins that make up the oxygen-carrying hemoglobin molecule. The human body contains about 4 grams of iron. The food iron is in two forms, one of which occurs only in animal meat, as it is derived from hemoglobin myoglobin and from animal tissues.
Iron Deficiency And Intake
A study states that 30% of the population suffers from iron deficiency. The content of iron in the body per person is about 4-5 g, and the daily loss is about 1 mg. This is done by peeling the skin and mucous membranes. In women, the daily loss can reach up to 2 mg during the menstrual cycle before menopause.
Which Foods Are Rich In Iron?
Iron plays an important role in the lives of almost all organisms. Iron enters the human body through food. It turns out that the richest in the valuable ingredient are the liver, meat, eggs, legumes, bread and semolina. From the group of vegetables, the highest iron content is in cabbage and beets.
Plant Sources Of Vitamin E
Modern research gives vitamin E . a key role in the fight against free radicals, in the prevention of chronic diseases and in slowing down aging. Vitamin E is also crucial for maintaining the immune system. Despite the presence of synthetic vitamin supplements, vitamin E can be obtained in sufficient quantities from food.
