Iron is a mineral found in every cell of the body. It is considered an essential mineral because without iron hemoglobin, the main component of red blood cells, cannot be made. Hemoglobin is responsible for carrying oxygen to each cell. For this reason it is essential to know which are the good sources of iron to add to the diet.
A deficiency of this mineral over a long period of time can lead to iron deficiency anemia (iron deficiency anemia). Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss. Additionally, physical signs of iron deficiency include a pale tongue and spoon-shaped nails.
To add sources of iron in the diet you have two possibilities: plant and animal products. But you should know some foods reduce iron absorption. For example, commercial types of black tea or pekoe tea contain substances that bind dietary iron so that it cannot be used by the body.
Sources of iron to include in the diet
Here are some ideas for adding sources of iron. You will see that they are simple options and that you can implement in your day. Iron from vegetables, fruits, grains, and supplements is harder to absorb.
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1. Include an iron-rich legume with every meal
The easiest way to add iron is to eat a plant protein with every meal. The best options are:
Soy and its derivatives
THE soya beans they contain 8.8 mg of iron in one cup, but you can increase this amount by choosing the same serving of natto. This is a fermented derivative of soybeans and provides up to 15mg of iron. Another option is tofu which provides 3.5 mg of iron in 160 g. One of the best features of soy is that being so versatile, you can easily add it to any food in your diet.
Lentils
Lentils are another legume that should be present in your diet several days a week. The reason is that 6.6 mg of iron are obtained in 100 grams of cooked lentils.
Also, lentils they are rich in protein, complex carbohydrates, folate, manganese and fiber. The latter substance they demonstrated be effective in preventing intestinal problems such as constipation.
2. Add the sesame seeds
In just two tablespoons of sesame or sesame seeds (30 g) you can get 4.2 mg of iron. If you prefer to consume 30 g of tahini, a paste derived from sesame seeds provides 2.6 mg of iron.
It is recommended that you consume some tahini instead of commercial salad dressings. Keep in mind that dressings, for example mayonnaise commercial, usually contain high amounts of sodium, preservatives and sweeteners.
3. Liver and other animal organs
If you have iron deficiency it is recommended to add animal sources of iron, especially animal offal. The best options are the liver, kidneys and heart. Of course, try to make it excellent quality meat. A very common alternative is to consume 100 grams of liver as it contains 6.5 mg of iron.
Animal viscera also provide vitamin B, copper, and selenium Vitamin A more iron. Sometimes they also contain a certain amount of vitamin C. This nutrient is able to promote the absorption of dietary iron, as stated by a research published in the journal Food and function.
4. Pumpkin seeds as a source of iron
Another way to add sources of iron and have a healthy snack is to eat pumpkin seeds. One serving equals 28 grams and provides 4.2 mg of iron. Also, these seeds They provide a large amount of manganese, magnesium, zinc and vitamin K.
On the other hand, pipes have a high amount of unsaturated fatty acids. These are considered healthy since there is trial on its protective effects on the cardiovascular system.
5. Include turkey in your diet
Turkey is a fairly common lean meat in the diet plans of those trying to lose weight. In addition to being low in calories and fat, it’s a great option if you want to add sources of iron to your daily diet.
In a 100 gram serving you get 2.3 mg of iron, B vitamins, selenium, zinc and minerals. Best of all, you’ll also get about 29 grams of protein, so you’ll be full for several hours.
If you mix lean meat, fish or poultry with legumes or dark leafy greens at a meal, you can improve the absorption of iron from plant sources up to three times.
Include sources of iron in your diet
Finally, you’ll want to see a doctor to find out if you’re deficient in a particular nutrient. Then, you can consult a nutritionist to tell you what diet is best for you. Although we usually give and listen to general advice on nutrition, remember that the diet must be adapted to each individual.
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