Which meals are a good source of iron?

Iron can be found in plant and animal foods, but most experts agree that people absorb iron preferably from meat. Animal tissues contain so -called "heme" iron, a name that comes from the blood hemoglobin, which carries and creates a mineral in the first place. Iron can also be found in plant materials, especially in nuts, seeds and leaf green as spinach. This type of iron is "non-need" because it is not related to blood and is usually harder for people to absorb.

red meat

so -called "red" meat, which is usually understood as beef and another game that looks red when it is raw is one of the best sources of iron hem. Muscle tissues are generally rich in red blood cells that contain naturally high iron levels. People can usually absorb the mineral relatively easily because the body breaks it and processes it directly into the bloodstream. Animal liver is usually considered to be good sources. One of the main features of the ferry is a proteiNY and usually have very rich trades of easily absorbed iron.

poultry and eggs

Iron can also be found in most poultry, including chicken, turkey and duck. Birds usually do not have as much iron as mammals, but its quality is usually the same. People can also get egg minerals, especially egg yolks.

molluscs and seafood

Clams, oysters and shrimp are usually good iron sources, like most other molluscs and crustaceans. Many fish also contain this important mineral, although concentration can vary tremendously on the basis of species and their diet. Saved salmon, cod and tuna are among the best sources. Fish from farm cultivation tend to have some iron in their systems, but those that have been fed more regiment -folded diet made primarily of grains and carbohydrates usually do not have so much Jakonimals who ate other small fishor sea plants rich in iron.

leaf green

Iron also occurs naturally in many plants and leaf green such as spinach and kale is one of the best sources, along with seaweed and some algae. In most cases, concentrations are much lower than that of meat, because the mineral is not stored or created by blood, but rather occurs in conventional fibrous cells. Iron is essential for the life of plants, as well as for the life of animals, but the way it is created and stored is usually very different.

In most cases, raw leaves have the highest concentration; Cooking or otherwise exposing them to heat can cause many vitamins and minerals to infuse. Frozening of a short time usually does not have the same effect, but over time - usually after about six months - is a common loss of nutrients. HEMU sources usually do not differ these problems with loss or reduction, because the meat is permanently fixed in tissues. It's much easier to scribble it in plants.

ovoce and vegetables

Most fruits and vegetables also contain some iron, although the best sources tend to be fruits with the darkest body. Good examples are broccoli, asparagus, purple grapes and plums. As with leaf green, it is the best way for people to access these food minerals, eat them raw or just easily cook them. Dried fruits usually contain the same amount of iron as their fresh counterparts, which can be a good choice for people on the go.

Beetroot is usually not considered to be a high iron, but the Blackstrap molasses, which is created by cooking and refinement of beet, is usually. Blackstrap molasses is a very dense substance similar to syrup that is commonly used for baking.

nuts, beans and seeds

iron is usually available in every plant tissue, including seeds. Sunflower seeds and squash seeds, especially pumpkins, are usually easy to find in most places. The nuts of trees like almonds and cashew are also good dieIt is non -iron iron and almost every type of bean can also provide rich supplies. Black and kidney beans tend to have the highest concentration, but Lima beans and soybeans are also ranked at the top of the list. Soy products, especially tofu and soymilk, are usually also rich in iron.

whole grains and fortified meals

Similarly, most of the whole grains, such as wheat and oats, also tend to be good resources. Baked goods made of whole grains usually have high iron concentrations, although it depends a lot on how foods have been processed. In general, the more grain, the more vitamins and minerals it contains, because it is lost a lot during refining.

Many food manufacturers will actually add unhemeal iron to a series of "staple" foods such as breads and cereals. In this way, foods that would not necessarily be good iron sources that would actually contain high concentrations. The best way to determine people whether the part isIce product R was fortified to read the label and look at the list of folders carefully.

Absorption tips

Iron can usually be directly absorbed into the human body, regardless of how it is consumed or consumed. However, the same does not apply to foods that are not heme. Caffeine, calcium and fiber can make it difficult to absorb iron -based iron for the body, and most health experts recommend limiting these things in food -rich plants.

Many experts argue that people can help their bodies absorb non -neme iron by eating with foods that are rich in vitamin C, especially citrus fruits. Eating hem and neem food can also change together and many people recommend cooking with a cast iron pan to increase the absorption of iron brain. Whether this technique works or not is open for some debate, but is popular in many places.

Importance of diet rich in iron

Iron JezasadnFor human life, and although the body creates some of themselves, it is usually not enough. People need to eat iron in their diet to stay healthy. The lack of this important mineral is medically known as anemia and often causes fatigue and weakness of muscles.

Most governments around the world have set the recommended level of iron intake, which can serve as a guide for food planning and usually also helps to standardize food labeling. For example, iron -rich beans can include both the iron in the diet and the percentage of the recommended amount of the person contains only portions. These recommendations differ from Earth to Earth and also tend to change on the basis of age and gender. For example, women who are pregnant usually need more iron than middle -aged men and older people, and children are usually recommended to consume more than teenagers and young adults.