2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Although present in many foods, iron is poorly absorbed by the human body. In other words, our digestive system cannot efficiently extract this mineral from food to store it. In addition, women should constantly include in their diet foods with ironto supplement its loss through menstruation.
This means that we need a constant and increased intake of iron.
Fatigue, pale skin, shortness of breath, low resistance to infections - these are the symptoms of iron deficiency and anemia. Deficiency can also lead to reduced physical ability and intellectual disabilities, as well as problematic pregnancies. If you are threatened by such risks, then you need to eat a balanced diet and make sure you get enough sources of iron.
The recommended daily intake of iron is 9 mg for men and 18 mg for women and adolescents. Only in menopause a woman needs less iron: 9 mg a day. Pregnant women should supplement their diet with foods rich in this mineral, about 20 mg per day, which is recommended for the development of the baby, as well as during breastfeeding.
But who are eat a lot of iron?
Chicken trifles
Chicken livers are the richest in minerals, with 22.8 mg of iron per 100 g. If you like the taste, you can also eat chicken hearts or chicken kidneys.
Red meat
In addition to the high protein content, 100 g of beef imports about 5 mg of iron, ie. twice as much as white meat (fish or poultry).
Bean foods
To garnish meat of any kind, consider soy, lentils or red beans. They contain an average of 3 mg of iron per 100 g.
Spices
Cumin, curry, ginger and kilantro are great ideas for flavoring your dishes. They provide 66.4 mg, 29.7 mg, 19.8 mg and 16.3 mg of iron per 100 g of spice, respectively. They are also found in the composition of aromatic mixtures from the Middle East. For a daily diet, a pinch of these spices is enough.
For more iron foods for women, check out the gallery above. Include them more often in your menu to stay healthy and active.
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