Spinach is one of the richest natural sources of iron. Besides iron, this plant is rich in vitamin A and E, calcium , fiber and protein.
Lentil is an excellent source of iron, besides, is rich in fiber, which means that after a meal you are fuller for longer. Additionally, the lentil helps to reduce cholesterol and regulate blood sugar.
Animal offal such as liver are excellent sources of iron. Liver is rich in vitamins A, D , E and C, folate, protein and trace can be found copper and zinc .
However, liver should be consumed in abundance, because it contains high levels of cholesterol, which can cause other health problems.
Pumpkin seeds are ideal for your body needs of minerals. In addition to iron, they are rich in manganese, magnesium, phosphorus and zinc. Pumpkin seeds improve immunity and thanks to the antioxidants they contain, protect the body from cancerous changes. Therefore, include in your daily diet.
Red meat (beef, lamb, pork) is rich in 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 in 3 meals a week.
Caution: Do not eat too often red meat, because it can have negative effects on health, and to promote the emergence of cardiovascular disease or certain types of cancer.
Foods rich in iron
Quality dark chocolate is rich in antioxidants , polyphenols, vitamins and minerals. This reduces the risk of cardiovascular disease and have anticancer and anti-inflammatory action. Dark chocolate is rich in manganese, magnesium, selenium, copper and of course iron. Therefore, if you have iron deficiency, consume a few cubes of dark chocolate 3-4 times a week.
Choose chocolate as much as possible higher percentage of cocoa (minimum 60-70%).
Tofu which is made from soybeans, is a fantastic source of protein, iron and calcium. Furthermore, tofu has a low level of cholesterol and contains vitamins B and K, thiamine, riboflavin, omega-3 fatty acids, magnesium and selenium.
Due to nutritional ingredients, though this commodity in iron deficiency anemia, aids in the prevention of cardiovascular disease, breast cancer, diabetes and osteoporosis.
Sesame is another commodity that is healthy rich in iron. Furthermore, sesame is rich in zinc, copper, vitamin E , magnesium and phosphorus.
This seed helps in the prevention of osteoporosis, lowers cholesterol and improves the health of blood vessels. So turn on your daily menu as an addition to a salad or main course.
You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron.