What are good iron sources?

There are a number of iron sources that can be used to replenish the diet and ensure that individuals get enough of this important mineral. Women need around 18 milligrams of iron every day, while men and menopausal women need 8 milligrams. Some agencies recommend that vegetarians consume more than this, but consumption should never exceed 45 milligrams a day. Animal sources include liver and red meat, while vegetables such as kidney beans and spinach can also supply this mineral.

Two iron types can be found in food. Foods from animal sources contain iron, a type that is easy to absorb for the body. Vegetarian resources have nemem iron, a form that cannot be so easily absorbed. For this reason, vegetarians may eat more iron to ensure that they absorb sufficiently. Iron absorption can be increased by consumption of iron sources with vitamin C.

red meat, especially the liver, is one of the best iron sources. JediPorters of liver Contains around 7 milligrams of iron, with red meat generally containing 2 to 4 milligrams per portion. White meat contains a little iron, usually 0.5 to 3 milligrams and eggs contain iron.

neeme sources include kidney beans, with 3 milligrams and portions, along with soy beans, dark leaf greenery such as spinach, dried fruit, lentils and grains such as wheat and oats. In general, non -iron iron sources contain 0.5 to 2 milligrams and portions. It is also possible to eat various foods such as cereals that have been fortified by iron and take iron accessories. Iron supplements should be used with food to increase absorption, and people should be aware that the body can only absorb so much at once, so it is better to replenish the universe during the day rather than take them at once.

iron deficiency leads to anemia, common nutritional deficiency, which can have serious consequences.People with anemia may feel weak or tired and often experience dull skin and hair, headaches, rapid heart rhythm, dizziness, shortness of breath and abdominal pain. Some people can develop a pica, a state characterized by a tendency to eat things that are dangerous or inappropriate, such as dirt. Pica seems to develop in response to nutritional shortcomings, looking for the most likely sources of the nutrients it needs.