2023-12-25 19:16:00
Adequate iron intake is crucial to avoid iron deficiency anemia, which can cause fatigue and weakness (Freepik)
Iron is a key mineral that helps keep blood healthy. It is an important component of hemoglobin, a type of red blood cell protein that carries oxygen from the lungs to all parts of the body.
Without enough iron, there are not enough red blood cells to carry oxygen, causing fatigue.
Its sustained deficiency can cause iron deficiency anemia, characterized by symptoms such as tiredness, shortness of breath or weight loss, and signs such as pale tongue or deformed nails, according to information from MedlinePlus, which is the online information site provided by the National Library of Medicine of the United States. United States (USA).
Among the foods that contain abundant amounts of iron, here is a selection of four to include in your daily diet:
Traditionally, it is prepared in stews and stews, many of which also contain rice and may include meats or sausages, which complement its nutritional value and add flavor (Freepik)
According to the United States Department of Agriculture (USDA) Food Data Central, for every 100 grams of lentils, there are 3.3 milligrams (mg) of iron. So this food can be included in lunch.
A publication from the Chilean Nutrition Magazine mentioned that legumes are rich in proteins, fiber and micronutrients such as group B vitamins, folate and essential minerals, with low fat content and a reduced glycemic index that favors the regulation of blood glucose.
In addition, they contribute to the prevention of chronic diseases such as obesity, diabetes, cardiovascular diseases and certain types of cancer, attributed to their nutritional profile, high in fiber and antioxidants.
Higadito is a traditional dish in the gastronomy of Peru, which consists of beef or chicken liver generally cooked with onion, garlic, chili and spices that give it a characteristic flavor (Freepik)
For every 100 grams of animal liver, there will be approximately 8 mg of iron, according to data provided by the Clínica Universidad de Navarra.
The Ministry of Agriculture, Fisheries and Food of Spain points out that among the most appreciated are the livers of animals such as beef, pork and lamb, as well as those of birds such as goose and duck, which are basic in the creation of pâtés. .
The entity mentioned that beef liver also contains zinc, copper, potassium, phosphorus and selenium. It stands out as the main source of vitamin B12 and provides significant amounts of vitamin A, D and vitamins B6 and E. In addition, if consumed frequently in the diet, it can prevent iron deficiency anemia.
They are valued for their unique flavor and texture, and are often served raw, accompanied by lemon, mignonette sauce or simply alone to appreciate their distinctive taste (Freepik)
According to the USDA, in 100 grams of oysters, you will find approximately 5.11 mg of iron. This mollusk is incorporated in the preparation of different marine cuisine dishes.
A publication of Frontiers in Bioengineering and Biotechnology specified that oyster tissues, which include the mantle and gills, harbor bioactive compounds with antioxidant, antimicrobial, anticoagulant and other healthy effects, thus demonstrating their potential in functional nutrition. and the pharmaceutical industry.
For every 100 grams of oats, we find 4.72 milligrams of iron, making it an ideal cereal to include in your daily breakfast.
Oatmeal is a highly valued food in the diet of athletes due to its high content of complex carbohydrates, which provide a sustained release of energy, ideal for prolonged or high intensity training (Illustrative image Infobae)
The consumption of this food is important for general well-being, since a meta-analysis published in the European Journal Nutrition found a positive impact of oats on cardiovascular health, reducing risk factors in healthy individuals and those with mild metabolic disorders.
Specifically, it was observed that eating this cereal regularly can lower total cholesterol and LDL (low-density lipoproteins), in addition to having a favorable effect on reducing body mass index and waist circumference.
The United States National Institutes of Health (NIH) indicates that iron requirements vary with age, gender, and diet. Adolescents (14-18 years) require 11 mg and 15 mg for boys and girls, respectively.
For their part, adult men (19 to 50 years old) need 8 mg, while the recommended amount for adult women is 18 mg.
However, the NIH warns that excess iron is harmful, causing everything from upset stomach, vomiting and diarrhea to serious effects such as ulcers and decreased zinc absorption. In very high doses, it can cause organ failure and be fatal.
1703538834
#healthy #foods #rich #iron #include #diet