Iron deficiency, medically known as sideropenia, is one of the most common health problems due to malnutrition. Malnutrition occurs when inadequate intake of the necessary nutrients (in this case reduced iron intake). Iron deficiency anemia occurs if you not treated this condition. Symptoms and signs of this condition are: fatigue, malaise, dizziness, hair loss, pallor, heartburn, headache, brittle nails, peak, etc. In order to treat iron deficiency anemia, it is necessary to normalize the level of iron in the blood. An important role in achieving a normal level of iron is an adequate diet. Therefore, find out which groceries are rich in iron.
Spinach is one of the richest natural sources of iron. In addition to iron, this plant is rich in vitamins A and E, calcium, fiber and proteins.
It is best to consume spinach raw, but if you are not fond of the taste of raw spinach, include it as a pie supplement, vegetarian lasagna, omelet, etc.
Lens is an excellent source of iron, and it is also rich in fiber, which means that after a meal you will not feel hungry for a long time. In addition, you can reduce cholesterol and regulate blood sugar levels with the lens. Also you can make sandwiches and salads or prepare it as a soup with it.
Animal internal organs such as the liver are a great source of iron. The liver is also rich with vitamins A, D, E and C, folates, proteins, and traces of copper and zinc can be found.
You can include liver in your daily menu as an additive in soups, cook it on a grill or combine it with a peas, green beans, a bean – the choice is yours.
The liver contains high levels of cholesterol, which can cause other health problems, that’s why you should not be consumed in abundance.
Pumpkin seeds are ideal for providing your body with the needs of minerals. In addition to iron, they are rich in manganese, magnesium, phosphorus and zinc. Thanks to the antioxidants that pumpkin seeds contains, they can improve immunity and protect the body from cancerous changes. Therefore, you should have them in your daily diet.You can purchase them as a finished product or separate them from a pumpkin and bake it yourself.
Red meat (veal, lamb, pork) is rich with iron, zinc, phosphorus and B vitamins. In order to stabilize the level of iron in the blood, it is recommended to include a piece of red meat at least in 3 meals per week.
Caution: Red meat is not recommended, as it may have adverse effects on health and be the cause for development of cardiovascular diseases or certain types of cancer.
The quality dark chocolate is rich in antioxidants, polyphenols, vitamins and minerals. It reduces the risk of cardiovascular disease and has an anticancer and anti-inflammatory effect. Dark chocolate contains a big amount of manganese, magnesium, selenium, copper and, of course, iron. Therefore, if you have a deficiency of iron, consume several cubes of dark chocolate 3-4 times a week.
If it possible choose a chocolate with the highest percentage of cocoa (minimum 60-70%).
A fantastic source of protein, iron and calcium you can find in tofu made from soy. In addition, the tofu has a low cholesterol level and contains vitamins B and K, thiamine, riboflavin, omega-3 fatty acids, magnesium and selenium.
These food supply, helps prevent cardiovascular disease, breast cancer, diabetes and osteoporosis, thanks to its nutritional ingredients.
Another healthy food that is abundant with iron is sesame. In addition, sesame is rich in zinc, copper, vitamin E, magnesium, and phosphorus.
This seed helps prevent osteoporosis, reduces cholesterol and improves the health of blood vessels. Therefore, include it in your daily menu as a supplement in the salad or in the main course.