What iron products will help you deal with anemia?
Nowadays, almost everyone who is completely healthy, at first glance, a person, can reveal the lack of a trace element in the body. And many are not in a hurry to solve this problem, believing that there is nothing serious or terrible about it. However, the deficiency of certain elements, such as iron, for example, can eventually lead to serious consequences, causing disruptions in the functioning of systems and organs and deterioration of health. Therefore, if you have been diagnosed with anemia (or there are prerequisites for it), include foods containing iron in the diet. You can learn more about them in this article.
Who is at risk?
First, let's see who is more susceptible to iron deficiency anemia. The risk group includes all women (since they lose a lot of blood every month), as well as young children (in the first years of life).In addition, the lack of this element is often experienced by vegetarians. And all because iron-containing foods are mainly of animal origin. These are red meat (beef, pork), liver, yolks of eggs. But each of the representatives of the risk group may well cope with the problem by adjusting their diet.
Sources of iron
As already mentioned, the main source of iron is meat. But not the only one. And even people who do not consume animal food at all, can fill its deficiency in the body. What products containing iron in sufficient quantities are known to us?
More than 4 mg of the element can be obtained from the following nutritional components:
- cereals and legumes (buckwheat and rice, oatmeal and millet, beans and peas);
- mushrooms (especially white);
- nuts and dried fruits (dried apricots, raisins);
- soy tofu
The second place is occupied by the following products (up to 1 mg of iron):
- seafood, as well as some fish (mackerel, sardine);
- almost all cereals;
- beets, radishes, potatoes;
Iron is less represented in foodstuffs from the third group:
- apricots, lemons, cherries, grapes, bananas;
- eggplants, carrots;
- egg white.
The need for iron and the principles of its assimilation
Eating foods from all three groups (in various quantities and combinations) will allow you to compensate for the lack of iron, while maintaining a variety of diet. On average, the body needs 1.5 mg of iron. However, only 10% of the microelement is absorbed from food, and therefore the daily need of iron supplied with food increases 10 times. In order to improve the process of assimilation of this substance, you need to know what to use products containing iron. So, its absorption is promoted by vitamin C, which can be obtained from the juices of citrus and tomatoes, spinach and broccoli, carrots and Brussels sprouts. But foods rich in calcium, on the contrary, interfere with the absorption of iron. It is better to use them separately.
Iron Hazard Hazard
Do not ignore the lack of this important trace element in your body. Remember that it is the main component of hemoglobin, which carries oxygen to all cells, tissues and organs. Consequently, its deficiency can significantly undermine the health, cause disruptions in the work of all organs. Iron is a vital trace element, and therefore jokes with it are bad.Take care of your health, often include in the diet foods containing iron, and do not forget to walk in the fresh air.