Iron is a part of each of our cells that is absorbed through the upper part of the small intestine and is a key mineral in maintaining overall health. Our body is not able to create iron on its own, and therefore it is necessary to take it daily through food.
Iron is the basic and most important element of hemoglobin, which carries oxygen to all cells in the body, enabling cellular respiration, which is responsible for creating energy and carrying out all processes in the body.
Lack of iron in the body can cause anemia, also known as anemia – a disorder in which there is a lack of red blood cells, resulting in constant fatigue, headaches, lack of oxygen, brittle nails and hair loss.
Recommended daily iron requirements:
- Children (1-10 years) – 7 to 10 mg
- Women (19+) – 18 mg
- Men (19+) – 8 mg
- Pregnant women – 27 mg
- Lactating women – 9 to 10 m
The best way to strengthen the level of iron in the body is an adequate and balanced diet. Here are foods that have good amount iron in them:
Veal Meat
Veal is a very good source, it contains about 3 g of iron in 100 g of product.
Liver
The highest concentration of iron is found in meat, mostly in animal offal such as the liver, it contains about 12 g of iron in 100 g
Cocoa beans
Cocoa beans (13.9 mg) – they are the largest plant source of iron ever known.
Olives
There are about 1.5 mg of iron in 10 olives. Olives fit perfectly into any salad.
Almonds
There are 3 mg of iron in 100 g of almonds. Also, in 100 g of almonds there are about 20 g of protein, many omega-3 fatty acids and a high concentration of magnesium.
Broccoli
There are 4 mg of iron in 100 g of broccoli. Broccoli is also very rich in vitamin C, 100 g satisfies more than 100% of the recommended daily amount.
Tofu
Tofu, which is made from soybeans, is a fantastic source of protein, iron and calcium. In addition, tofu is low in cholesterol and contains vitamins B and K, thiamin, riboflavin, omega-3 fatty acids, magnesium and selenium.
Spinach
There are about 5 mg of iron in 100 g of spinach. Spinach has very few calories and is really nutritionally rich with many micro and macronutrients.
Lentil
Lentil is an excellent source of iron, and it is also rich in vegetable fiber, which means that you will be full for a longer time after the meal. In addition, lentils help lower cholesterol and regulate blood sugar.
Also, it’s important to remember that consuming vitamin C in combination with iron-rich foods can help improve iron absorption. Thus, including fruits and vegetables rich in vitamin C, such as citrus fruits, kiwis and bell peppers, can be beneficial.
