Iron is very important for our overall health, because it plays a role in numerous processes that occur in the body. Seaweed, red meat, crustaceans, chocolate, and spices are rich dietary sources of iron.
Despite the fact it is found in many foods, many people are deficient in it since it is not always well assimilated into our body because our body cannot extract iron from the consumed food, and transfer it to the body, and store it.
Men must get a dose of 9mg of iron daily, and women and adolescents need 18mg daily.
During a menstrual cycle women should get about 9mg daily, and 20mg when pregnant, as hemoglobin supports the healthy development of the fetus, and is beneficial for breastfeeding.
Hemoglobin deficiency symptoms are fatigue, exhaustion, weak immunity, pallor, as well as reduces physical and mental performance. Hemochromatosis present the condition of excessive iron levels in the body.
Iron deficiency occur:
- In case of poorly balanced vegetarian diet or a diet low in iron
- In case of increased need for iron, like in pregnancy and breastfeeding
- In case of reduced iron absorption due to gluten intolerance, an inflammatory bowel disease, or other intestinal disorders.
- In situation of reduced bioavailability of iron as a result of the excessive tea or calcium supplement.
- In situation of abundant blood loss like during menstruation or childbirth.
Here is a list with 10 vegetables which are abundant in iron, and can help you optimize its levels in the body:
This veggie is low in calories, but extremely rich in iron, vitamin A, and antioxidants. Spinach hemoglobin content is enhanced if you consume it cooked.
It abounds in thiamine, magnesium, selenium, and calcium, and 126 g of it provide 3.6 mg of iron or 19% of the recommended daily intake. Tofu isoflavones enhance insulin sensitivity, relieve menopausal symptoms, and lower the risk of heart disease.
All dates, and figs nuts, pistachios, almonds, hazelnuts, are extremely rich in iron, but they can also be high in calories, so you should consume them regularly, but in limited quantities. Eat them raw, or add them to your smoothies, desserts, or salads.
30 g dark chocolate portion contains 3.2 mg of iron, that is 18% of the recommended daily contribution, as well as 25% or the copper and 16% of the recommended magnesium daily intake.
It is high in prebiotic fiber, which serves as a food for friendly bacteria in the intestines. Dark chocolate regulates cholesterol levels and lowers the risk of strokes and heart issues.
It was found that cocoa powder and dark chocolate are more powerful antioxidants than the juice of acai berries and blueberries. Always buy the one with at least 70% cocoa.
Legumes abound in antioxidants, carbs, and fibers, but the richest in hemoglobin is Mung bean , as you can obtain 1.8 milligrams per 100 g.
Mung bean are high in potassium, copper, and zinc, and their regular consumption has been found o lower the risk of colorectal cancer, help weight loss, prevent diabetes, and lower the risk of cardiovascular diseases.
Eat them a few times weekly, and the ideal weekly dose would be approximately 680g.
It is rich in sugar and trace elements and obtain 1.8mg of iron per 100gr of beetroot, t is also high amounts of betanin, magnesium, and calcium. Beetroot effectively prevents cancer, supports the function of the liver, and cleanses the blood.
Beetroot is rich in high folic acid and helps the proper assimilation of carbohydrates.
It is important to know that one portion of 100gr of lentils provides 3.3mg of iron, lots of fibers which help digestion, and high-quality vegetable proteins. Lentils are high in vitamin B and magnesium and are extremely beneficial for pregnant women and athletes.
It is highly nutritious, contains 1 mg of iron per 100 g. It is also rich in vitamin C, 168% of its recommended dosage, to be more specific, and this vitamin helps the absorption of iron.
Broccoli abound in vitamin K, folates, and fiber, and like all other cruciferous vegetables, it also contains indole, sulforaphane, and glucosinolates; which are powerful plant cancer-fighting compounds.
It provides high amounts of nutrients and vitamins, that even exceed the recommended daily amount, like a 512% vitamin A and 200% vitamin C.
One portion of 100gr of kale contain 1.5mg of iron, which is more than in meat. Kale also abound in vitamin K, which intervenes in the blood coagulation and helps the formation of strong and resistant bones, and fiber, which treats constipation.
Kale can lower cholesterol levels, help digestion, support heart health, and slow down the passage of glucose into the blood.
These seeds are full of magnesium, zinc, phosphorus, vitamin A, F, B, and E, and 100 grams provide 35 of protein, and 3.3mg or iron. They abound in fatty acids and polyunsaturated fatty acids, and the oil extracted from these seeds contains six times more linoleic acid than olive oil.
Despite eating of iron-rich foods, you should reduce the intake of foods that can inhibit its assimilation.
For example, calcium in dairy, and tea and coffee tannins, prevent the proper absorption of this essential mineral, so make sure you also increase the intake of vitamin C-high foods and drinks, like kiwi, orange, tangerine, and lemons.