Iron-rich foods

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Overview

Most iron-rich foods are animal products. For this reason it may be difficult for vegans, vegetarians and people who avoid red meat consumption, to absorb enough iron during the day. Fortunately there are many supplements that can be bought from the supermarket. However it is best to get iron from the foods you put in your diet.

Iron is important for weight loss because the body needs iron to make red blood cells, which are necessary for oxygen and burning fat and calories. This is why diets that starve not work: if you don’t eat foods rich in iron you don’t lose fat, but will change muscles and organs. You need to eat iron-rich foods if you want to stay in shape.

If the values of iron in the body are not normal, you may feel lethargic and tired, even after you eat and rest. People who get enough iron in a day tend to be more active throughout the day. However, overdose of iron won’t help you burn more fats. Oxygenated blood is a necessity for efficient fat burning, but this does not mean that additional iron intake will accelerate fat burning time. Overdose of iron can be as simple as excess sugar, so you must be vigilant.

Many women suffer from iron deficiency or anemia, for not eating enough iron-rich foods. In addition, they pretty much lose iron during menstruation. Therefore, it is very important to add the iron-rich foods in your daily meals.

Iron deficiency anemia is a problem of children who don’t eat enough. Check the list below to know which foods are rich in iron, plus foods associated or not with them. Iron absorption is influenced by many factors. One is the form in which iron is found. Heme iron that can be assimilated from animal sources is absorbed easily. Non-heme iron from plant sources is less bio-available.


Contents

1. Overview
2. What is the daily requirement of iron?
3. How to increase iron absorption?
4. Foods rich in iron


Which is the daily requirement of iron?

Recommended iron intake for men and women in post-menopausal is 8 mg / day. The amount recommended for women before menopause is 18 mg / day and the recommendation increases to 27 mg / day for pregnant women. Children aged 7-12 months need 11 mg, from 1-3 years of 7 mg / day, at 4-8 years 10 mg / day, from 9-13 years 8 mg / day, 14-18 years 11 mg / day (boys) and 15 mg / day (girls).


How to increase iron absorption?

It is recommended that foods containing iron to be eaten with these foods, in order to increase absorption of iron:

- Meat, fish
- Oranges, cantaloupe, strawberries, grapefruit
- Broccoli, Brussels sprouts, tomatoes, tomato juice, potatoes, green and red peppers, white wine.


Foods rich in iron

Foods that contain a significant amount of iron include:

- Brown rice – one cup prepared – 0.8 mg
- Whole wheat bread – 1 slice – 0.9 mg
- Wheat germ – 2 tablespoons – 11 mg
- Muffin – a simple muffin – 1.4 mg
- Oatmeal – 1 cup cooked – 1.6 mg
- Wheat bread – slice – 1.9 mg
- Spaghetti fortified with iron – 1 cup cooked – 2 mg
- Bran – 1 cup – 6.3 mg
- Sunflower seeds – 30 mg – 1.5 mg
- Soy milk – one cup – 1.4 mg
- Beans – ½ cup canned – 1.6 mg
- Chickpeas – 1/2 cup canned – 1.6 mg
- Tofu – ½ cup – 1.8 mg
- Soy burger – medium – 1.8-3.9 mg
- Raw spinach – one cup – 1 mg
- Spinach – one cup – 3.5 mg
- Pumpkin seeds – 1/2 cup toasted – 8.5 mg
- Pistachios – 1/2 cup – 4.4 mg
- Broccoli – 1/2 cup steamed broccoli – 0.7 mg
- Green beans – 1/2 cup cooked – 0.8 mg
- Lima beans – 1/2 cup cooked – 1.8 mg
- Beet – 1 cup 1.8 mg
- Peas – 1/2 cup cooked frozen – 1.3 mg
- Potatoes – cooked or boiled – 1 medium potato – 4 mg
- Watermelon – an average slice – 3 mg
- Green leafy vegetables – 1/2 cup – 2 mg

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