The 12 Foods Rich in Iron
Foods rich in iron is an aid in combating anemia. Iron is a nutrient of mineral origin that is very important for the proper functioning of the body . Iron deficiency is the most common form of nutritional deficiency, especially among children and pregnant women. When a poor diet occurs, especially foods rich in iron , they can cause anemia and make you more susceptible to diseases and infections, even causing premature birth in pregnant women.
Iron is an essential mineral in the transport of oxygen in the body, formation of red blood cells, maintenance of the immune system, production and maintenance of various brain neurotransmitters and protection against damage caused by oxidants. so check out the 12 iron-rich foods .
Check out the foods rich in iron below:
1. Liver: Liver is an excellent food rich in iron , as it contains about 5 milligrams for every 100 grams of its consumption.
2. Oysters: Oysters are not a food that is consumed every day, but they are an excellent source of iron , as they contain about 7.9mg for every 100 grams of their consumption.
3. Chickpeas: This vegetable provides your body with almost 5 mg of iron for every 100g of its consumption, in addition, it is a good option for vegetarians as it is rich in protein.
4. Pumpkin Seeds: A cup of Pumpkin Seeds contains more than 3 mg of iron , for this reason it is a good choice of foods rich in iron, thus avoiding its deficiency. In addition, Pumpkin Seeds can be added to juice or salad recipes.
5. Beetroot : Beetrootis a good option for foods rich in iron , as it has 2.7 milligrams of iron for every 100 grams of its consumption.
6. Cumin: Cumin is an iron -rich spice. It has about 0.6 mg of iron for every 2 gram of its consumption.! In practice: use it to season meat, fish, pasta and rice. thus, you are adding iron to your meals.
7. Soy: A cup of soy contains more than 4 mg of iron. In addition, soy is rich in other nutrients like copper , manganese , protein and fiber.
8. Beans: Beans in all their varieties are a good choice for foods rich in iron , as they contain about 8.6mg for every 100g of their consumption. however, remember that Vitamin C helps in the absorption of iron.
9. Lentils: Lentils area vegetable rich in iron , cooked lentils offer about 6 mg of the mineral per cup, in addition they are rich in fiber, help reduce cholesterol among other benefits. Lentils are also an extremely versatile ingredient in the kitchen, making a great addition to everything from soups to salads.
10. Cooked Spinach: Spinach is an excellent source of iron , although cooking it will help your body absorb its nutrients more easily. Just one cup of cooked spinach contains about 6 mg of iron, as well as protein, fiber, calcium , vitamin A , and vitamin E.11. Sesame Seeds: Sesame seeds taste wonderful and are a rich source of iron. they contain about 20 mg of iron per cup, as well as being an excellent source of copper , phosphorus , vitamin E and zinc . An easy way to incorporate sesame seeds into your diet is to add them to a salad or detox juices.
12. Barley bread : Barley bread is an option to replace the famous French bread. In addition, it is a good option for foods rich in iron , as it contains about 6.5 g for every 100 g of its consumption.
How to improve iron absorption: There are some tips that can be done to improve iron absorption in the body. the consumption of iron associated with sources of vitamin C intensifies its absorption.