Iron deficiency, medically known as sideropenia, is one of the most common health problems due to malnutrition. Malnutrition is caused by insufficient intake of necessary nutrients (in this case reduced intake of iron). If this condition is not treated it occurs iron deficiency anemia includes the following signs and symptoms: fatigue, malaise, dizziness, hair loss, pallor, headache, brittle nails.
Find out which foods are rich in iron
- SPINACH: Spinach is one of the richest natural source of iron. Besides iron, this plant is rich with vitamin A and E, calcium, fiber and protein. The spinach is best to be consumed raw, but if you don’t love the taste of raw spinach, you can use it as an additive in bread, vegetarian lasagna, omelet etc.
- Lentil: Lentil is an excellent source of iron, besides, is also rich in fiber, which means that after the meal you will be replete for a longer time. Additionally, the lentil helps to reduce cholesterol and regulate blood sugar. You can turn into sandwiches and salads or prepare like soup.
- Animal Liver: Animal offal such as liver is excellent sources of iron. The liver is rich in vitamins A, D, E and C, folate, protein and could be found copper and zinc in traces. The liver can be included in your daily menu as an addition to soups, it can be grilled or combine it with peas, green beans, okra – the choice is yours. However, liver should not be consumed in abundance, because it contains high levels of cholesterol, which can cause other health problems.
- Pumpkin seed: Pumpkin seeds are ideal to provide minerals that your body needs. Except for iron, they are rich in manganese, magnesium, phosphorus and zinc. Pumpkin seeds enhance the immune system and thanks to the antioxidants they contain, protect the body from cancerous changes. Therefore, you should include them in your daily diet. Pumpkin seed can be obtained as a finished product, or you can separate the pumpkin and bake them by yourself.
- Dark chocolate: Quality dark chocolate is rich in antioxidants, polyphenols, vitamins and minerals. This reduces the risk of cardiovascular diseases and has anticancer and anti-inflammatory action. Dark chocolate is rich in manganese, magnesium, selenium, copper, and of course, with iron. Therefore, if you have an iron deficiency, consume a few cubes of dark chocolate 3-4 times a week. Choose chocolate with a higher percentage of cocoa (at least 60-70%).
- Red meat: 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 be included a piece of red meat in 3 meals per week.
Caution: we don’t advise you to consume red meat too often, because it can have negative effects on health, and to promote the emergence of cardiovascular disease or certain types of cancer.
- Tofu: 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. Thanks to the nutritional ingredients, tofu fights the iron deficiency anemia and help in the prevention of cardiovascular disease, breast cancer, diabetes and osteoporosis.
- Sesame: Sesame is a strong product that is rich in iron. Additionally, sesame is rich in zinc, copper, vitamin E, magnesium and phosphorus. This seed helps prevent 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.
In order to treat iron deficiency anemia, it is necessary to normalize the level of iron in the blood. Besides the existing products of iron, the adequate nutrition also plays an important role in achieving a normal level of iron.