Tips From Foods Rich In Iron Why Iron Is Necessary
Iron is a mineral found in every cell in the body and it develops numerous vital functions. An iron imbalance (deficit or overload) can affect several organs. Iron is a mineral found in all cells of the body, so it is considered an essential mineral because it is necessary to make hemoglobin, a part of blood cells.
It also serves to activate B vitamins, and boosts immunity and physical strength, since one of its main functions is to oxidize glucose to produce energy.
What are the sources of iron-rich food that should not be lacking in your diet? In addition, iron is a micromineral that, although the ratio is low, is required in the human body, as it is responsible for the transport of oxygen and carbon dioxide in the blood, produces elements in the blood such as hemoglobin, carries DNA synthesis and is involved in protection against diseases.
It is therefore important to keep iron levels stable, especially in pregnant women. For these reasons, we explain the six ways to do it naturally;
There are two types of iron, heme iron, and non-heme iron. Non-heme iron is found in a plant but has 3 to 8% iron content. Heme iron is found in animal foods.
The Most Cost-Effective Iron Foods Are;
Cereals and wheat germ;
Almonds and mussels;
Spices: There are also spices that help in the iron’s contribution to the body, such as:
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Take Vitamins: Vitamins such as vitamin C, B6, B12, folic acid, copper, phosphorus, and calcium are important when trying to increase the iron content in a natural way, and thanks to all these vitamins, absorption by the body are facilitated. Vitamin C (ascorbic acid) is an antioxidant responsible for reducing certain damages such as those produced by smoking or poor diet. Vitamin C is not produced by the body, so it is important to include basic foods in the diet, such as:
In addition, vitamin B6 is responsible for the production of antibodies, hemoglobin, proteins and keeps blood glucose stable. It is important to know that vitamin B6 is water soluble, so it should be kept in the diet with food such as:
Beef and pork;
With respect to vitamin B12, you can only consume it from the meat of animals and some cereals or yeasts. Folic acid (folate) contributes to cell growth and tissue growth, as well as its intake before and during the first three months of pregnancy can significantly reduce the risk of miscarriage. You are in;
Green leaves, dark leaves;
Peas or beans;
Fruit and citrus juices;
In addition, copper goes beyond its main function, which is to assist the transport of iron. It participates in the formation of hemoglobin, red blood cells and certain enzymes. Copper can be found in these foods:
Food and whole grains;
Plums and raisins;
Finally, phosphorus and calcium work together to prevent caries, part of the teeth and bones, reducing bone loss and aiding in the absorption of vitamin B12. These vitamins are found in the following foods;
Breakfast with Baking: One way to increase iron naturally and quickly is to include yeast for breakfast daily. The most common way is to add a tablespoon in a glass of yogurt with prunes.
Use Cast Iron: Using pots and pans cast iron assists in increasing iron in foods that are organic acids such as creamy sauces or ketchup.
Good amount of heme and non-heme iron. The body absorbs foods faster compared to non-heme if consumed alone.