Food

The 6 Best Rich Foods in Iron

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Iron-rich foods are an aid in fighting anemia. Iron is a nutrient of mineral origin very important to the proper functioning of the organism. Iron deficiency is the most common form of nutritional deficiency, especially among children and pregnant women. When poor diet occurs, especially iron-rich foods, they can cause anemia and make it more susceptible to diseases and infections, even causing premature birth in women pregnant women.

Among all the essential vitamins and minerals to keep the body functioning in order, Iron is one of the most outstanding. This is because its importance is essential: it is one of the main components of red blood cells, responsible for carrying oxygen throughout the body.

Absorption Impaired:There are some nutrients that, when taken together with Iron, can impair its absorption in the body. This is the case of Calcium and some specific foods, such as soft drinks and coffee. In contrast, it is possible to make the nutrient more easily absorbed, an aid that foods rich in vitamin C can offer. In addition, Foods Rich in Vitamin C potentiate the absorption of this nutrient. Foods rich in calcium reduce the absorption of this nutrient. Coffees, teas, soft drinks also decrease their absorption.

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Best Iron Sources:To obtain sources of iron in the day to day, just invest in the preparation of beef, chicken, fish and even egg yolk. In addition, some vegetables also contain the nutrient, commonly found in dark green leaves. The consumption of foods rich in Vitamin C increases the absorption of iron, especially non-heme iron sources. Foods rich in fiber, coffee and tea interfere with the absorption of intestinal iron.

Bean:As one of the richest foods in Iron and white being the most nutritious variation of the family of beans, it also contain proteins and fibers, the latter essential for preventing constipation intestinal. In addition, the grain has a protein called phaseolamine, which inhibits the digestion of carbohydrate (starch) in rice, bread, biscuit, potatoes and pasta. Protein slows down by inhibiting the absorption of sugars in the blood. Check below the Nutritional Values ​​of Beans every 100g contains:

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Energy value... 329kcal
Proteins... .20g
Carbohydrates... 6, g
Calcium... .123mg
Fibers... .1, g
Phosphorus... 385mg
Iron ...8mg
Potassium... ..1352mg
Zinc... mg

Liver:Despite the numerous disapprovals that refer to the palate of food, when prepared in the right way, the liver may surprise. Famous for being a guaranteed source of iron, its benefits do not stop there: it still contains Vitamin A (responsible for maintaining the beauty of the skin and contributing to the increase of immunity), Vitamin C (powerful antioxidant and a plate full of benefits for the immune system), Zinc (a very important mineral in the prevention of various diseases, such as virus, bacteria, the onset of diabetes and even osteopenia), selenium (a powerful protector of cells that explodes free radicals), among many others. That is, inserting it on the menu at least once a week is health guaranteed. Check below the Nutritional Values ​​of bovine liver every 100g contains:

Energy value... 141kcal
Proteins... .2, g
Carbohydrates..., G
Calcium... .4mg
Magnesium... 12mg
Phosphorus... 334mg
Iron..., mg
Potassium... ..265mg
Zinc... mg

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Whole Grains:To know if the morning cereal contains Iron, it is necessary to observe the packaging and always check the nutritional table (in fact, this tip is valid for all purchases made in the supermarket). Besides the indispensable nutrient for the prevention of anemia, it still has a large amount of fibers in its composition, promoting the facilitation of intestinal transit and the prevention of the increase of cholesterol levels (LDL) in the current blood. In addition, one of the great benefits of consuming whole foods is the presence of B-complex fibers and vitamins such as Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 that are in greater quantities in the integrals, besides contain minerals such as Potassium, Copper, Selenium, Calcium, Potassium and Iron. Check below the Nutritional Values ​​of Whole Rice every 100g contains:

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Energy value:... 124kcal
Proteins... g
Carbohydrates... ..2, g
Calcium... ..5mg
Fibers... g
Phosphorus... .106mg
Iron... mg
Potassium... 75mg
Zinc... mg

Lentil:The traditional year-end spice is also an option for boosting iron levels in the body. In addition, Lentil prevents anemia because it provides high amounts of iron. The best option is to consume it with food sources of vitamin C, which aid in the absorption of the nutrient, such as dark green vegetables, vegetables and citrus fruits. Check below the Nutritional Values ​​of Lentil every 100g contains:

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Energy value... 93kcal
Proteins..., G
Carbohydrates... 1, g
Calcium... .16mg
Fibers..., G
Phosphorus... 104mg
Iron..., mg
Potassium... .220mg
Zinc... mg

Beet:Guaranteed source of health, the root contains nutrients that help in the prevention of anemia, but it is poor in iron. In addition, Beetroot is a root that has several properties important for the health of the body. For example, it is rich in Vitamin C which acts as an antioxidant and improves the absorption of iron by the body. To obtain its benefits in greater quantity, it is advisable to ingest it raw. One tip is to cut it into sticks, to serve as an appetizer. Check below the Nutritional Values ​​of the beet every 100g contains:

Energy value... 49kcal
Proteins..., G
Carbohydrates... 1 mg
Calcium... .18mg
Fibers..., Mg
Phosphorus... 19mg
Iron..., mg
Potassium... .375mg
Zinc... mg

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Beef:Present daily in numerous lunches and dinners, you must pay close attention to get health from this source. Although some people enjoy the version full of fats, they are very harmful to the body because they increase the risk of promoting an increase in cholesterol rates. Therefore, it is necessary to give preference to the leaner cuts, such as duck and rump. Rich in proteins, iron and folic acid, the meats help in the maintenance of the tissues and, in balanced amounts, they help the maintenance of the muscles. Check below the Nutritional Values ​​of the duckling every 100g contains:

Energy values ​​... 219kcal
Proteins... .3, g
Calcium... .5mg
Magnesium... ..27mg
Manganese... 2mg
Phosphorus... 289mg
Iron... .3mg
Potassium ...421mg
Zinc... mg

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Unbeatable combinations:In the nutritional environment, it is always possible to combine the nutrients with each other, in order to potentiate the beneficial effects that they bring to health. This is the case of iron + vitamin C: in addition to exerting a strong antioxidant power against the radicals free and help protect the immune system, the vitamin still increases the absorption of calcium in the body.

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One tip is to use orange juice as an accompaniment to meats and unite foods rich in iron with citrus fruits (which contain high concentrations of vitamin C. Some examples are: Kiwi, Acerola, Lemon and Pineapple. In addition, the double iron + vitamin A is also very welcome in food: during digestion, the vitamin meets the nutrient, forming a kind of soluble complex. By means of this action the iron is "protected causing that the other nutrients do not harm its absorption. Carrot, watercress, green pepper, apricot and egg yolk are some examples of Foods Rich in Vitamin A.

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