Foods that contain iron and should be included in our diet

Iron is an essential mineral for the proper functioning of the body and is involved in multiple metabolic processes. It is indispensable in the transport of oxygen in the body, as well as in cellular respiration. Iron deficiency can be the cause of severe forms of anemia, so it is recommended to prevent it by consuming iron-rich foods at least once a week.

“I support a diet rich in products with a high iron content, especially in times of physical asthenia. I recommend eating foods that contain iron and people who want to lose weight, because the body needs iron to produce red blood cells, which are necessary for oxygenation, burning calories and fat, “says nutritionist Florin Ioan Balanica for What Happens, Doctor?

Foods with a high iron content:

Red meat provides the body with minerals such as iron, copper, chromium, zinc, selenium, but also important doses of vitamins, D and B12. In addition, a fat in its composition – conjugated linoleic acid – helps burn fat and prevents its deposition.

Liver is one of the most important foods that contain iron, especially duck, pork, beef and chicken.

Fish is a valuable source of iron. The shells contain four times more iron than the same amount of beef liver.

Tofu is obtained through a process of “coagulation” of soy milk. In general, it is an important source of iron and vegetable protein, often added to soups or salads, successfully replacing animal proteins.

Eggs provide a supply of iron, calcium, proteins and vitamins, A, B1, B2. I recommend eating them as an omelette for breakfast, with a salad of green vegetables.

Cashew nut is delicious and also rich in vitamins and minerals. Cashew is a true source of iron and is recommended in the diet of people with sports or iron deficiencies, who suffer from anemia or are in a postoperative recovery period.

Fish with red meat is richer in iron than fish with white meat. It is also recommended to eat fish, which is eaten whole with bones. These are rich in phosphorus, minerals and especially calcium.

Chia seeds are an excellent source of nutrients, plant proteins and active ingredients, but also omega 3 and omega 6 fatty acids. Chia seeds are also rich in antioxidants and fiber which improve digestion and are high in content. of iron.

Germs are rich in calcium, iron and vitamins, as well as enzymes and antioxidants, substances that the young plant needs to survive and grow.

All green leafy plants are rich sources of iron, recommended in anemia, but also to increase immunity. You can eat fresh spinach leaves (in salads they have a slightly sour taste), parsley, basil, dill, thyme, dandelion leaves.

Source: csid.ro