2023-10-11 07:12:24
Look at 10 foods that are fortified with iron. and prevent anemia
Food which is consumed to provide nutrition to the body. Food usually comes from plants or animals. And there are important nutrients such as carbohydrates, fats, proteins, vitamins or minerals. Living things digest and absorb food substances into the cells to create energy, maintain life or stimulate growth such as rice, water or others and factors that can There are many causes of anemia. Sometimes there is a lack of certain nutrients. especially iron It can also cause anemia. Let’s get to know iron supplements
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Best source of iron for anemia
1. Seafood: Most seafood such as clams, clams, mussels, whelk, squid, and oysters are all high in iron. Some types of fatty fish such as salmon, tuna, mackerel, and anchovies. It is also high in iron. Pacific oysters are one of the foods with the highest amount of iron, with 7.2 mg per 100 grams. Eating fatty seafood or fish three times a week can help prevent anemia. If you are concerned regarding mercury contamination There are also other foods that are sources of iron. such as fish oil
2. Dried peaches, prunes, and raisins. This is a list of foods that are quite delicious. Plus, these three dried fruits are excellent sources of iron. Dried peaches contain 6 mg of iron per 100 grams, and it’s easy to add them to your daily diet, such as by mixing prunes, raisins and dried peaches into your cereal or oatmeal. for breakfast Eat it as a snack at noon. Or eat it as dessert for dinner every day. To help prevent anemia
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3. Molasses You may not know that molasses can be purchased from bakery equipment stores. Health food restaurant Or some big supermarkets are another good source of iron. One teaspoon of molasses contains regarding 3.2 mg of iron. You can mix it with a variety of things. Most people add it to baked goods, oatmeal, to top ice cream, or even as a sprinkle. on food
4.Oatmeal When talking regarding oatmeal This type of grain has a high amount of iron. But they also contain a compound called phytic acid, which can inhibit the absorption of iron. Therefore, oats should not be eaten as the main source of iron intake. One cup of oats also contains B vitamins. Including vitamin B12, which is an important vitamin for people with anemia as well.
5. Nuts. The list of these foods keeps getting more and more delicious. Why not? Nuts are a good source of iron and are delicious. Although all legumes contain high amounts of iron, But pistachios are the best source of iron. Because there is 15 mg of iron per 100 grams of beans.
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6. Mushrooms are a good source of iron. Mushrooms are rich in riboflavin, niacin, iron and beta-glucan. (beta-glucans), which is a substance that helps make immune cells alert. One piece of mushroom may contain up to 8 mg of iron, depending on the type of mushroom you choose.
7. Tomatoes Tomatoes have two important components: Vitamin C and lycopene: Vitamin C helps the body absorb iron more easily. And lycopene has the ability to fight many diseases. (especially cancer) This vegetable is also rich in beta-carotene and vitamin E. which helps with skin and hair Adding one or two tomatoes to your diet It will help your body absorb iron better.
8. Apples and dates apples and dates All are known to increase iron levels in the blood. Try adding a handful of apples and dates to your oatmeal. Yogurt you eat or even eaten as a dessert They’re both delicious ways to increase your iron levels.
9. Eggs: Eggs are a delicious source of protein. It is also rich in vitamins and antioxidants. That will help fight anemia. One large egg has 1 mg of iron. Eggs are easy to add to any meal. Don’t worry regarding the common belief that eggs increase your body’s cholesterol levels. It’s true that eggs contain cholesterol. But it didn’t have any effect.
10.Peanut butter, this delicious food that many people love. It is an excellent source of iron and is easily absorbed by the body. There are many ways to add peanut butter to your diet. For example, you can spread peanut butter on toast in the morning. Or make it into a peanut butter and jam sandwich. Put it in yogurt Dip it with bananas. or eat directly Two teaspoons of peanut butter contain 0.6 mg of iron.
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