Iron is a fundamental component for our body, without it the blood does not transport oxygen through the organs properly, making us feel more fatigued than normal without having made an excessive effort, in a bad mood, with pain of head and problems of concentration.
Although the causes can be diverse, the most common is the lack or shortage of iron in our diet. Therefore, it is important to include foods rich in iron in our diet, to get the iron intake that our body needs to function properly. Also, combine them with others rich in vitamin C, because it promotes the absorption of iron.
These are some of the foods to combat anemia that give you a lot of iron to the body:
Lentils, beans, chickpeas . They are foods rich in iron and fiber, so they are good for the heart to fight anemia. One cup contains 3.5 mg of iron. Eat them with tomato to ensure a better absorption of iron in your body.
Fish. They are a potent source of iron and omega-3 fatty acids, especially salmon and tuna. They help you prevent anemia, heart attacks, strokes and depression. Seafood, such as mussels and oysters, are also rich in iron.
Fruits. Apples and tomatoes are rich in iron so they are ideal for treating anemia. You can eat apples or tomatoes or drink 100% pure apple juice and tomato juice to treat anemia. Other fruits that can help the treatment of anemia are plums, bananas, lemons, grapes, oranges, figs, carrots and raisins, especially if they are consumed in large quantities.
Honey. It is a potent source of iron, copper and manganese. The combination of these elements helps the synthesis of hemoglobin. Therefore, it is a powerful weapon against anemia.
Pistachios and Nuts . The nuts in general are important suppliers of proteins and iron, although it depends on the type. Pistachios contain the most, with 15mg in 100g, and then walnuts with 2.5mg per 100g
Green leafy vegetables . Spinach, lettuce, beet, broccoli, celery and kale are energy-rich, iron-rich vegetables. For this reason, they help treat anemia effectively. These vegetables also contain vitamin B-12 and folic acid, nutrients that help the body recover from anemia .
Red meat. It is one of the main foods to fight anemia due to its iron content. Anyway, we should eat red meat in moderation, because it can increase the level of bad cholesterol.
Whole grains . Like wheat and oats, they can provide iron in your diet. Choose minimally processed whole grain breads and pastas
Eggs. An egg contains approximately 0.6 mg of iron. Eat cooked egg in your breakfast along with a glass of natural orange juice and you will have a good supply of iron.
Iron in other nutrients
Vitamin C, present in citrus fruits (orange, tangerine, kiwi, grapefruit), tomato, pepper and parsley, helps the absorption of iron. Therefore, to raise iron levels it is recommended to combine some chickpeas with tomato and pepper salad or lentils with an orange for dessert.
Another fact to take into account when designing to combat anemia is not to abuse of the products with calcium, since this mineral can diminish its absorption of iron.
Practical advice
- To combine in a same plate a meat or fish with an iron rich vegetable food.
- Add parsley and lemon squeezed to dressings of vegetables, meats and fish.
- Eat dessert fresh citrus fruits (orange, tangerine, kiwi) or freshly squeezed citrus juices.
- Reduce the intake of coffee, tea, wine and vinegar
- Perform a varied diet that does not lack meat, clams, mussels, legumes, nuts and green leafy vegetables.
- Separate the supply of dairy products (milk, yogurt, cheese) from the Main meals rich in iron. [19659019] Encourage the consumption of iron-fortified foods, such as breakfast cereals.
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