
The iron-rich foods should be a constant in our diet to keep us healthy and with a proper functioning of our body. Iron is very important because it is one of the main components of hemoglobin, is necessary for proper oxygenation of the body, is an essential part of various enzymes and proteins. This mineral is also essential for the immune system to perform its functions and is a great ally in the detoxification of drugs.
Clams
The clams are one of foods rich in iron that you should constantly be included in your diet. Just eight clams small enough to receive 24 milligrams of iron, which exceeds the minimum recommended daily intake. We must remember that women still not entering menopause should consume at least 18 mg of iron per day, men and menopausal women only need 8 milligrams of iron a day.
Strawberries
In addition to being very rich and versatile, strawberries are one of the foods rich in iron, but also in vitamin C, which helps the body to absorb iron better. Remember that you can consume this fruit as a dessert in the form of raw yogurt or smoothie.
Oysters
Other foods rich in iron are oysters, which provide only 117 calories and 10.5 milligrams of iron in 85 grams of oyster. This delicious food is also rich in vitamin B12 and is fairly cheap to acquire.
Dried apricot
In addition to rich, the dried apricots are one of iron-rich foods and other vital nutrients to the body. Apricot or apricot, is a delicious fruit, which brings greater amounts of iron in the form of dried apricots to raw. A cup of dried apricot provides 35% of the recommended daily iron minimum. Another advantage of the dried apricot is having less sugar than apricots raw.
Bean
Half a cup of beans provides at least 10% of the minimum recommended daily iron which makes them one of the best iron-rich foods. They are also one of the cheaper foods, provide energy and decrease the risk of heart attacks. Of all the options, the black beans are the ones with greater intake of iron, since a cup contributes 25% of the minimum of necessary iron daily.
Dried peaches
Foods rich in iron that can be found, include all varieties of nuts. In the case of dried peaches are a contribution of 9% of the recommended daily in a cup iron. These fruits can be the perfect companion for a salad or part of a breakfast complete. They are also ideal for those who seek to maintain or lose weight, since they are low in calories and sugar.
Raisins
These delicious foods rich in iron are ideal to accompany desserts, breakfast, salads, juices, etc. and contain this vital mineral, provide vitamin C, which facilitates the absorption of iron, making it faster to reach the body.
Whole grains
Quinoa, wheat and barley are examples of foods high in iron, as well as other benefits. It is recommended that these whole grains are prepared with vegetables rich in vitamin C, such as potato or tomato. This facilitates the absorption of iron in the body.
Watermelon
Vegetarians know watermelon is one of the foods rich in iron that provides the same amount of this mineral than meat. In addition, has large amounts of vitamin A, C, beta carotene, zinc and potassium, among others. If you're looking to lose weight, it is also a suitable option, since it facilitates weight loss, at the time that brings the power necessary for exercise.
Nuts
Nuts as pine nuts, hazelnuts, macadamias, almonds and the Brazil nuts are iron rich foods that provide approximately 10% of the necessary iron daily. These fruits can be eaten in many different ways, but it is recommended to choose those that are free of preservatives or flour. Ideal choices in salads as snacks salty or enchiladas, etc.
Dates
Dates are iron rich foods that provide 0.90 milligrams of iron per 100 grams of fruit. In addition they are a good source of vitamin B5, which helps to transform fat and carbohydrates into energy, helps to combat anemia, stress and nervousness.
Lentils
Lentils are delicious and nutritious, and with just a quarter Cup 4 mg of iron, 115 calories and 16 grams of protein are obtained. In addition to being one of the iron-rich foods, it contains magnesium, vitamin B6, and essential amino acids.
Meat
The meat helps to increase and improve hemoglobin levels since it is one of the iron-rich foods. The best choices are lamb, pork, veal and ham. In addition to iron, meat provides vitamin B, vitamin B6, vitamin C and vitamin D. Each type and cut of meat provides a quantity other than iron, which can go from the 1.8 mg to 3 mg.
The significance of eating iron-rich foods daily
Is vitally important eating foods rich in iron on an ongoing basis and in quantities appropriate to our weight. In addition, it is important to combine them with foods that provide vitamin C, this way to facilitate their absorption. With this make sure you have blood of good quality and in good quantity. Something that is vital if we want to stay healthy for a long time.
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