Foods with high iron content

smoothie with spinach and foods with high iron content

Foods with high iron content, smoothie with spinach

Foods with high iron content than in veal. Do not you want to eat red meat? No problem! The foods in our upper gallery are so rich in iron that they will help you get the daily dose of iron in an excellent way.

Iron is a very important element. The mineral transports oxygen to your body, helps to form red blood cells and promotes metabolism.

Ideally, women should endeavor to take about 18 milligrams of iron a day, while men only need 8 milligrams. The best way is through food. And yes, it is true that red meat is an excellent source of iron. Only 60 g of lean beef contains 2. 5 mg of it. But what if you want to get rid of the steak?

The best foods with high iron content

Studies have shown that red meat provides important nutrients (including iron, amino acids, vitamin B12 and zinc) but may increase the risk of several chronic diseases such as heart disease and even some cancers.

At the same time, studies have shown that plant-based diets can do the opposite and reduce the risk of health problems. These delicious foods that contain more iron per serving than beef can help you easily get your daily intake of the item.

Half a cup of boiled spinach offers 3 milligrams of mineral and has only 21 calories. In addition, healing properties of spinach is a food power plant: provides a little protein and fiber and a healthy dose of calcium, potassium, folic acid, and vitamins A, C and K. Enjoy it as a salad or omelets supplement.

There is a reason why the beans are ideal for vegetarians. Half a cup of white beans contains almost 3.5 mg of iron, along with 8.5 grams of protein and 5.5 grams of fiber. A different proposal to diversify your daily menu is to add cooked beans to the rhizome with mushrooms. Sprinkle with cherry tomatoes and serve with seafood.

roasted potatoes

Foods with high iron content and suitable for all diets.

If spinach is not your favorite, choose other leafy vegetables for your salad. One cup of boiled rhubarb brings you 4 mg of iron along with some protein, fiber, calcium and vitamins A and C. Raven is also an amazing source of heart-positive potassium that offers 961 mg per cup of boiled product.

Half a cup of red beans contains 5 mg of iron, 13 g of fiber and 15 g of plant protein. Basic bonus: Eating half a cup of bean, chickpeas or lentils every day can help you lose weight and keep it at your weight.

Only one glass will deliver nearly 3. 5 milligrams of iron. Since oats are full of 8 grams of fiber per cup, they help reduce the risk of heart disease, stroke, obesity and type 2 diabetes, according to the American Heart Association.
The lens will charge you with the huge 3. 5 milligrams of iron and approximately 9 grams of protein per cup of boiled product. Moreover, the lens is richer in polyphenols than other legumes. These are a group of antioxidants that reduces the risk of chronic diseases.

Cinnamon is a great vegetarian protein. It contains all nine basic amino acids your body can not synthesize only, which are usually found only in animal products. In addition, it offers 3 mg of iron in two glasses and a half, along with phosphorus, potassium and magnesium. The cinema also has a unique texture and taste, so it’s a great way to enrich your daily menu.

Seafood can be an excellent substitute for red meat, as it usually has lower levels of saturated fats and calories. Oysters are also rich in iron. Eating six of them and you will get 4 mg, and also 33 mg of zinc, a basic mineral for the immune system.

Yes, you can also enjoy a dessert rich in iron – only 30 g of dark chocolate has approximately 3. 4 mg of the mineral. Just make sure it has 70 to 85% cocoa.

You do not have to wait until October to bake pumpkin seeds, especially when you know that only ⅓ cup contains almost 3 milligrams of iron. They are also surprisingly rich in proteins, healthy fats, magnesium and potassium.
Baked potatoes. Wonderful healthy food, (as long as they are not sour cream and butter).

A large baked potato with skin has just over 3 mg of iron. You will get about one third of your vitamin C needs. Potatoes are full of aging starch that helps digestion.

Chickpeas. Legumes are filled with iron, and chickpeas are no exception – you get 5 milligrams for half a glass, and impressive 12 grams of fiber. For lunch, dinner, salad, or dessert, this is a healthy product that will give you a satisfactory amount of iron.



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