Il iron it is a mineral that performs several important functions; the main one is that of carry oxygen throughout the body as part of red blood cells.
Iron is a essential nutrient so we have to get it from food; the daily value is 18 mg. Its deficiency can cause anemia and lead to symptoms such as fatigue; women who do not eat enough iron-rich foods are at particular risk of deficiency during their menstrual cycle.
Let's find out 10 healthy foods rich in this mineral:
Index
CRUSTACEANS
All shellfish are rich in iron, but clams, oysters and mussels are particularly good sources; the iron contained in molluscs is of heme type and the body absorbs it more easily than the non-heme one contained in plants.
SPINACH
Spinach is rich in non-heme iron, which is not fully absorbed, but are also rich in vitamin C, which significantly increases its absorption.
This vegetable is also rich in antioxidants, called carotenoids, which can reduce the risk of cancer, decrease inflammation, and protect the eyes from disease.
LIVER
The liver, but also the kidneys, brain and heart contain a lot of iron, protein, B vitamins, copper and selenium. These foods are also rich in hill, an important nutrient for the brain and liver.
LEGUMES
Legumes contain many nutrients; they are an excellent source of this mineral, especially for vegetarians, but also of folic acid, magnesium e potassium.
Legumes can reduce inflammation in people with diabetes and the risk of heart disease in people with metabolic syndrome.
RED MEAT
La Red meat contains a lot of iron, protein, zinc, selenium and B vitamins; it is the most accessible source of heme iron, so it is an important food for people prone to anemia.
PUMPKIN SEEDS
Pumpkin seeds are one , snack tasty and practical; they are a good source of iron, vitamin K, zinc and manganese.
QUINOA
Quinoa is a well-known pseudo-cereal; it is rich in iron and does not contain gluten, so it is a good choice for celiac or intolerant people.
Quinoa also has more antioxidant activity than many other grains.
BROCCOLI
I broccoli they contain a lot of iron, vitamin C, folate and fiber; they belong to the cruciferous family, such as cauliflower, cabbage and Brussels sprouts.
Cruciferous vegetables contain indole, sulforaphane e glucosinolates, plant compounds that can protect against cancer.
TOFU
Tofu is a food based on soy, popular with vegetarians. It is a good source of iron, thiamine, and several minerals including calcium, magnesium and selenium.
The tofu contains the isoflavones, related to improved insulin sensitivity and a reduced risk of heart disease.
DARK CHOCOLATE
Dark chocolate contains iron, copper, magnesium and prebiotic fiber, which feeds friendly gut bacteria.
It has also been shown that dark chocolate has beneficial effects on cholesterol and can reduce the risk of heart attacks and strokes.
And do you eat these foods to reach the correct intake of this mineral? Write it to us in the comments and follow us also on our telegram channel