Iron is an extremely important mineral for the human body. He participates in the synthesis of hemoglobin and delivers oxygen to tissues and organs. It is of particular importance for the proper functioning of the brain and the state of the immune system.
When there is an iron deficiency in the body, hemoglobin decreases. One experiences fatigue, tiredness, dizziness, and may develop anemia or other health problems. Therefore, it must be purchased daily through food.
Mineral needs of the body depend on age. For 24 hours, people consume about 10-20 mg of iron, but the stomach can absorb up to 2.5 mg. According to recent studies, adults need 0.5 to 1.0 mg of iron per day, while children from 0.4 to 1.0. In women of childbearing potential, the amount is increased to 2.0 mg and in pregnant women 2.0 to 5.0 mg.
Here are 6 foods you can eat to get your iron:
Midi
Of the seafood, they have the highest mineral content. In 100 grams of canned mussels there are about 29.45 milligrams of iron. The content may vary depending on the shellfish species and the place from which they are harvested.
Meat
Doctors recommend that their anemic patients eat small things like liver, heart, brain, and kidneys. They are the most nutritious of iron. For example, in 100 g of liver there are over 6 mg of the mineral.
Breakfast cereals
They are often the main source of iron for many people, but as long as they are the right ones because there are many products that are not the most beneficial. There must be no added sugars in them. Whole grains are best suited. In 100 g oat bran, for example, there are 5.41 mg. Wheat, spelled and various rice foods are also a good start for the day.
Black chocolate
If you love the sweet, here’s one reason to eat more chocolate, rich in cocoa and iron, than harmful packed desserts. In a real black chocolate there are about 17 mg of the mineral. It must be at least 70% cacao to be natural and useful. Thus a block of it can satisfy the everyday needs of a person for sweet and iron.
Variants
White beans contain the largest amount of iron. In beans and lentils there are about 10 mg of mineral per 100 grams, while in chickpeas and other pulses occur between 4 and 6 years.
Fruits
If you need iron this season, you can focus on citrus. Eat lots of lemons, oranges, mandarins and grapefruits. This will also strengthen the immune system. They have the most iron, or other berries that are found in the mineral are blueberries, plums, melon and mangoes.
