Iron is essential to our health because it plays a role in many processes in the body. Some rich sources of iron include kelp, red meat, shellfish, chocolate and spices.
But even if it is found in many foods, many people are deficient because they are not always well assimilated in our body. Our body can not simply extract iron from eaten foods, transport and store the body. Men need 9 mg of iron daily, while women and adolescents need 18 mg daily.
Women should take about 9 mg per day during the menstrual cycle and 20 mg during pregnancy, as iron contributes to the healthy development of the fetus and has a positive effect on breastfeeding. Iron deficiency causes various symptoms such as tiredness, fatigue, weak immunity, paleness and reduced physical and mental performance. In addition, hemochromatosis is the condition of excessive iron levels in the body.
Iron Deficiency Can Occur Due To:
An unbalanced vegetarian diet or a low-iron diet Increased need for iron, as in the case of pregnancy and lactation.
A reduction in iron intake due to gluten intolerance, inflammatory bowel disease, or other bowel disease.
Reduced iron bioavailability as a result of excess tea or calcium.
Ample blood loss as during menstruation or childbirth.
Bellow are the types of vegetables that are rich in iron and can help you to optimize your level.
Beetroot is rich in sugar and trace elements. You can get 1.8mg of iron per 100g of and large amounts of betanin, magnesium and calcium. Effectively prevents cancer, supports liver function and cleanses the blood. In addition, it is rich in folic acid and helps in the proper intake of carbohydrates.
Broccoli is very nutritious and contains 1 mg of iron per 100 g. It is also rich in vitamin C, 168% of the recommended dose, to be more specific, and this vitamin helps in the absorption of iron.
Broccoli is rich in vitamin K, folic acid and fiber and, like all other cruciferous vegetables, also contains indole, sulforaphane and glucosinolates; These are strong compounds for the fight against plant cancer.
Kale provides high levels of nutrients and vitamins that even exceed the recommended daily allowance, such as 512% vitamin A and 200% vitamin C. However, one serving of 100gr of cabbage provides 1.5 mg of iron, more than meat.
Kale is also rich in vitamin K, which helps to coagulate blood and promote the formation of strong and resistant bones, as well as fibers that treat constipation. This vegetable lowers cholesterol, promotes digestion, promotes heart health and slows down the passage of glucose in the blood.
A serving of 100g of lentils provides 3.3mg of iron, lots of fiber that aids digestion and high quality vegetable protein. They are also rich in vitamin B and magnesium and are very beneficial for pregnant women and athletes.
It is low in calories but extremely rich in iron, vitamin A and antioxidants. Its iron content is improved when it is cooked.
6. Mung bean:
Legumes are usually rich in antioxidants, carbohydrates, and fiber, but mung beans are the richest in iron, as they can get 1.8 milligrams per 100 grams.
They are also rich in potassium, copper and zinc, and regular ingestion has been shown to reduce the risk of colon cancer, help with weight loss, prevent diabetes and reduce the risk of cardiovascular disease. Try to consume them a few times a week, and the ideal weekly dose would be about 680gr.
7. Pumpkin Seeds:
The pumpkin seeds are full of magnesium, zinc, phosphorus, vitamins A, F, B and E and 100 grams provide 35 of protein and 3.3 mg iron. They are also rich in fatty acids and polyunsaturated fatty acids, and the oil extracted from these seeds contains six times more linoleic acid than olive oil.
Despite eating protein-rich foods, it is also necessary to reduce the intake of foods that can inhibit their assimilation. For example, calcium in dairy products and tea and coffee tannins hinder the proper intake of this essential mineral, so be sure to also increase the consumption of vitamin C-rich foods and beverages such as kiwi, orange and tangerine and lemons.