Foods good for iron deficiency
Our body needs some vitamins and minerals for some functions. These vitamins and minerals taken from outside prevent many health problems. Iron is one of the minerals that the body needs… Acıbadem Adana Hospital Nutrition and Diet Specialist Çisem Gündüz explained that iron deficiency leads to problems such as fatigue, weakness, irritability, headache and explained the nutrients that will be good for this deficiency.
Iron is one of the indispensable minerals for the body because it is responsible for carrying the oxygen in the blood to the body demir Iron, which is not produced by our body but can be taken into the body through food, strengthens the immune system; It causes problems such as fatigue, weakness, irritability, headache, lack of concentration. Iron deficiency is more common in pregnant and nursing mothers. Daily 8 mg for men, 18 mg for women, during pregnancy, the requirement will increase to 27 mg daily, while breastfeeding 18 mg of iron needs to be taken. This requirement is 7 mg in infants and children between 1-3 years and 10 mg in 4-6 years.
Eat plenty of salad with meat
Among the foods with high iron content is meat and meat products. Meat and meat products contain vitamins A and B and rich minerals such as zinc, phosphorus and selenium. However, because these rich minerals also contain cholesterol, they need to be consumed with caution. Red meat 2 days a week, 2 days white meat and 3 days of fish consumption is sufficient. Consuming plenty of lemon green salad with vitamin C in addition to meat serves to increase iron absorption.
The best quality protein in the egg after breast milk
The egg , which is very rich in vitamins and minerals, also contains iron significantly. After breast milk, the egg with the highest quality protein content is recommended to be consumed every day. Enriching the egg with nutrients such as vitamin C-rich parsley, cress and tangerine increases the iron content. Tea that prevents the absorption of iron, should be drunk after a meal.
Choose the natural juices of vegetables for snacks
Green leafy vegetables such as spinach, chard, lettuce, cress, arugula, parsley and mint, which are rich in vitamins A and C, also contain iron minerals. Thanks to their fibrous structure, it protects the digestive tract and helps to prevent diseases. Natural vegetable juices, which are consumed in snacks, both keep fit and help to increase the amount of iron in the body.
1 serving contains 4 mg of iron
Chickpeas, black-eyed peas, dried beans, kidney beans such as kidney beans provide many benefits to the body. Dried legumes, rich in vitamins A, C and E, serve to strengthen the immune system by protecting the digestive tract thanks to its fibrous structure. Dried legumes are often preferred by vegetarians with high iron content. 1 serving of dried legumes contains approximately 4 mg of iron.
Meets 23 percent of iron need
Dried fruits with high antioxidant structure are also rich in vitamins and minerals. 100 grams of raisins with a higher iron content than other dried fruits help to meet 23 percent of daily iron need. However, due to its high energy content, portion control needs to be paid attention. It is recommended to eat 1 tablespoon raisins and 2 walnuts. In this way, blood sugar is balanced.
Consume cereals and dried legumes together
Cereals such as wheat, barley, oats, rice, rye and corn contain vitamins A and B and high levels of iron. When cereals are consumed together with dried legumes, it becomes an iron store for vegetarians. Choosing foods rich in vitamin C increases the absorption of iron.
Molasses also have high iron content
Molasses, another nutrient with high iron content, contains 1 mg of iron in 1 teaspoon. When consumed with oranges higher than vitamin C, iron absorption increases. However, molasses is a calorie food is recommended to be consumed by serving portion control.
It's not the amount of iron that counts!
2-3 mg per 100 grams of red meat; 1 mg in white meat; 1 teaspoon of molasses also contains 1 mg of iron. However, the point to be considered here is not the amount of iron contained in the nutrients; Whether iron is in the form called H HEM… miner Iron minerals are divided into two as HEM and non-HEM iron. Due to the enzyme and structure in it, the availability of iron, which we call high quality iron, is found in more eggs and meat. Non-iron-containing foods such as molasses and greens do not completely eliminate iron deficiency, they only contribute. Therefore, it is not possible to eliminate the iron deficiency with only greenery or molasses.
12AXX
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