Naturally Increase iron intake for the proper functioning of your body with this awesome food! ;
Iron is an essential for the functioning of the human body element, since it is an essential component of the protein called hemoglobin, which is responsible for transporting oxygen to red blood cells. Therefore, if we do not get enough of this mineral, most likely we will feel tired and dizzy, and may even develop anemia.
Although iron requirements vary by gender and age, the Center for Disease Control and Prevention (CDC) recommends a dose of 8 mg per day for men and 18 mg day for women who are not pregnant or nursing.
Some of the many roles of iron include:
Certain people are at increased risk of iron deficiency, including:
Despite the existence of supplements that can provide us with this mineral, the best way to get your recommended dose iron is through a healthy and varied diet. This phenomenal list includes 10 best natural sources of this vital mineral.
The clams are one of the best sources of iron found in nature. In fact, a portion of 85 grams of canned clams contains not less than 23.8 mg iron. A great way to add more iron to your diet is the use of clams for sauces or incorporating them into their dishes of pasta or rice.
2. Fortified cereals
Although cereals are often an excellent source of iron, it is important to know what kind of consuming. Certainly, grains that are rich in sugars and artificial flavorings are not a great choice when it comes to a healthy diet, so the key is to find a fortified cereal that provides 100% of the recommended daily dose of iron. A portion of a cup of fortified cereal can provide up to 18 mg of this important mineral.
3. The cooked oysters
The next time you go to a seafood restaurant, consider ordering a portion of cooked oysters as your plate principal. Only 85 g of this delicious fruit sea may provide about 10.2 mg of iron. Although raw oysters are also rich in essential nutrients for our body, the cooked version is safer for regular consumption.
4. white beans
While all the beans provide iron, white beans contain the largest amount. In fact, just one cup of these beans provides 8 mg of iron. If you do not have time to clean and boil, you can try the canned version, provided you keep a watchful eye on your sodium intake.
5. Chocolate black
If you are a chocolate lover, now has another reason to be pleased with this dessert. In a portion of 80 g of black chocolate, equivalent to a small bar, it is 7 to 8 mg of iron. Do not forget to look for dark chocolate with a higher cocoa concentration of 60% and, as always, control your portion sizes.
6. Organ meats
The viscera are an excellent source of essential nutrients for health, including iron. Although exact amounts depend on the type of organ and portion size, beef liver, for example, can provide 5 mg of iron per 85gr.
Soy is one of the main sources of protein in vegetarian diets. However, all people, regardless of their food preferences, can benefit from this vegetable. A half-cup serving of edamame can contribute between 4 and 5 mg of iron, so we recommend that you use them in salads and other dishes.
Besides being related to beans, lentils are another excellent natural source of iron. Half cup can get more than 3 mg of iron, with the added advantage that you can cook faster than beans lentils. Lentil soup is a special way to enjoy this reinforcement iron.
Despite being known for its high content of vitamin A, spinach is also an important source of iron half spinach a cup contains approximately 3 mg of the same. This plant is very versatile and can be used to prepare a variety of dishes from frittatas to lasagna, pies and salads.
How to determine your individual needs iron:
know the main sources of iron is a good start, because we all need this essential mineral. However, it is also important to understand that each person can have a requirement for different iron intake, especially when it comes to people who already have an iron deficiency, or those who tend to develop anemia.
Check with your doctor or nutritionist about specific recommendations for iron intake in the following cases:
• If you have recently lost significant amounts of blood.
• If you are being treated with anticoagulants.
• If you have a history of kidney disease.
• If you are over 65 years under his belt.
• If you have heavy menstrual periods.
This article was originally published on mycentralhealth, Read the original article here
Posted in: Alternative Health