2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
To function properly, our body needs a number of valuable nutrients, vitamins and minerals. One of the most important minerals for our health is iron. It performs basic functions in the body, such as transporting oxygen and supporting the production of red blood cells.
With iron deficiency in our body, we are at risk of developing anemia, the symptoms of which include fatigue, weakness, low concentration, hair loss, dizziness, headaches and depression.
The best natural source of the valuable mineral is the food we eat. Here which foods supply us with a solid dose of iron.
Vegetables with iron
All green vegetables contain stable amounts of iron in their composition, as well as a bunch of other useful nutrients and vitamins. Include in your menu spinach, dock, nettle, parsley, celery, cabbage, broccoli, asparagus, Brussels sprouts, and you will be loaded with the necessary dose of iron. Of the listed vegetables, the richest in the valuable mineral is undoubtedly the delicious spinach.
Fruits with iron
Among the fruits the best sources of iron are citrus - lemons, oranges, tangerines and grapefruits. Not to be underestimated and kiwi, strawberries, plums, figs, mangoes, blueberries, watermelon, melon.
Legumes
Legumes such as beans, lentils, peas, soybeans and chickpeas are also a great source of the mineral. They also contain magnesium, potassium and folic acid. It is desirable to consume legumes with foods that are rich in vitamin C, such as vegetables, to optimize the absorption of iron by the body.
Meat
Another important part of our diet is of course meat products. Through some of them we can too to get the necessary dose of iron. These are red meat, liver, brain, kidneys and heart. In addition, they are high in protein, B vitamins, choline, copper, zinc and selenium.
Eggs
Regular consumption of eggs provides us with not only calcium and magnesium, but also a solid dose of iron, as egg yolk has a significant amount of the valuable substance.
Pumpkin and pumpkin seeds
Pumpkin and the seeds it contains are another great source of both iron and protein, zinc and phosphorus. It is better for pumpkin seeds to be dried than roasted or fried, as it is contain larger amounts of iron.
Recommended:
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.
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.
Pork Is Also In Short Supply
After the fruits, vegetables, herbs and spices, it turns out that a large part of the pork in the domestic markets is not Bulgarian production, but imported. The Ministry of Agriculture and Food has registered a serious shortage of Bulgarian pork, which will require a serious import of crumbs from Germany and Spain.
Foods That Interfere With The Absorption Of Iron
Iron in the body is a very important element, thanks to which we do not suffer from anemia, if it is in sufficient quantity. Sometimes, however, iron deficiency occurs and iron is difficult to obtain. And not because we do not take supplements or foods that contain the element, but because it is not absorbed.
Foods That Contain More Iron Than Beef
Don't want to eat red meat? No problem! Food in our gallery above are so many rich in iron that will help you get your daily dose of iron in an excellent way. The mineral iron is a very important element. It transports oxygen to your body, helps in the formation of red blood cells and supports metabolism.
