Iron based foods

Iron based foods:

Iron based foods | What are the vegetables and fruits that contain iron and do apples contain iron let’s get to know the most important menu containing iron for the holder in order to raise iron for the holder and drinks rich in iron and to fruits rich in iron and foods raise iron quickly.

What’s iron?

• Iron is a metal that performs many important functions, the most important of which is carrying oxygen throughout the body as part of red blood cells.
• It is an essential nutrient, which means you have to get it from food and the daily value that an individual needs is about 18mg.
• Interestingly, the amount of iron your body absorbs depends in part” on the amount stored.
• Iron deficiency can cause anemia and lead to symptoms such as fatigue.
• Women in menstruation who do not eat iron-rich foods are particularly at risk of iron deficiency.
• Fortunately, there are plenty of good dining options to help you meet your daily iron needs.

What are Iron based foods?

Oysters:

• All types of oysters contain a high percentage of iron, as oysters and mussels are a good source of iron.
• 100 grams of oysters contain up to 3 mg of iron, which represents 17% of the daily value.
• Iron content in shellfish is highly variable, and some species may contain much smaller quantities.
• The iron found in oysters is heme iron, which your body absorbs more easily than non-heme iron found in plants.
• 100 grams of shellfish provides 26 grams” of protein, 24% of vitamin C and 41% of vitamin B12.
• In fact, all types of shellfish contain a high nutrient content and have been shown to increase the level of healthy protein cholesterol in high-density blood.
• Although there are concerns about mercury and toxins in certain types of fish and shellfish, the benefits of eating seafood far outweigh the risks.

Spinach:

• Spinach provides many health benefits but few calories, with 100grams of raw spinach providing 2.7mg of iron, or 15% of the daily value.
• The iron in the spinach is not well absorbed, but the spinach is also rich in vitamin C, which is important because vitamin C greatly enhances iron absorption.
• Spinach is also rich” with antioxidants called carotenoids, which may reduce the risk of cancer, reduce inflammation and protect your eyes from diseases.
• Eating fat-rich spinach helps your body absorb carotenoids.

Meat:

• Common meats include liver, kidneys, brain and heart, all rich in iron.
• For example, a 100g meal of cow liver contains 6.5 mg of iron, or 36% of the daily value of the individual.
• Meat is also rich in protein and rich in B vitamins, copper and selenium, and the liver contains a high percentage of vitamin A.
• 100 grams of liver contains 10% of vitamin A.
• Meat is considered one of the best sources of t-choline, an important nutrient for brain and liver health.

Legumes:

• Legumes of all kinds are a “rich” source of iron,
• with one cup containing 200 grams of cooked lentils at 6.6 mg.
• This represents 37% of the daily value, and can also help beans increase iron intake easily.
• Half a cup (90 grams) of cooked beans contains 1.8 mg of iron, representing 10% of the daily value.
• Legumes are a good source of magnesium and potassium, and can also reduce inflammation in diabetics.
• It can reduce the risk of heart disease for people with metabolic syndrome.
• helps legumes lose weight, which is very rich” in soluble fiber, which can increase the feeling of fullness and reduce calorie intake,
• To maximize iron absorption, eat legumes with foods rich in vitamin C such as tomatoes,
• vegetables or citrus fruits such as lemons.

Pumpkin seeds:

• One serving 1 ounce (28g) of pumpkin seeds contains 2.5 mg of iron, representing 14% of the daily value.
• Pumpkin seeds also contain zinc, manganese, vitamin K and magnesium, containing 1 ounce (28) grams.”
• Pumpkin seeds are 40% magnesium as magnesium helps reduce the risk of insulin resistance, diabetes and depression.