Iron is an essential metal used to transport oxygen to all parts of the body, and any deficiency in it leads to anemia, so it is a very important metal of the body. A lot of iron in the body may lead to the production of free radicals harmful, and interfere with metabolism, causing damage to organs such as heart and liver, and we will talk in this article about the most important sources.
Iron deficiency
Iron deficiency anemia is the most common of mild anemia, any reduction in the number of red blood cells caused by too little iron content. The body can not produce enough hemoglobin.
About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in the body, and the ideal solution in many of these cases is the consumption of more foods rich in iron.
There are many groups that are most vulnerable to low iron levels, such as menstruating women, pregnant women, people with any type of bleeding, and people with gastrointestinal diseases.
Main sources of iron
- Oysters: Three ounces of it contain 10.2 milligrams of iron, 116 calories, plus vitamin B12.
- Pumpkin seeds: 30 grams of them contain 4.2 milligrams of iron, and 148 calories.
- White beans: Half a cup contains 3.9 milligrams of iron and 153 calories.
- Lenses: Half a cup of it provides 3.3 milligrams of iron and 115 calories.
- Dark green leaves, such as cooked spinach, a cup and a half of it contain 3.2 milligrams of iron and 21 calories.
- Liver.
- Sunflower seeds and sesame seeds
- Beef and lamb.
- Red meat, fish and poultry.
- Beans.
- Dark chocolate, and tofu.
- Pumpkin, broccoli, green peppers, cabbage, and asparagus.
- Dried apricots.
- Baked potatoes.
- Nuts, peanuts, pecans, walnuts, pistachios, toasted almonds, and roasted cashew nuts.
- Raisins.
- eggs.
- Peach, peach.
- Oats.
- Brown rice.
Important tips for keeping iron
- Avoid drinking coffee or tea. It reduces the absorption of iron.
- Avoid calcium-rich foods with iron-rich foods.
- Avoid drinks with meals containing iron-rich foods.
- Iron sources are preferred along with sources of vitamin C, such as orange juice, broccoli, and strawberries.