Iron is an important mineral for a healthy body. Its deficiency can cause several complications, including anemia.
To prevent iron deficiency, it is important to understand the difference between iron from animal sources (heme iron) and plant sources (non-heme iron). On average, the body absorbs heme iron 7-35% and 2-20% of non-heme iron. Therefore, the food you eat is a major factor that determines the amount of iron your body can absorb.
That said, there are also some non-heme foods that have high amounts of iron. In addition, research has shown that consumption of iron with vitamin C also helps absorption.
This improves iron absorption?
1. Beef liver
beef is one of the richest sources of iron, and beef liver contains more iron than other parts cow. It is obtained about 6.5 mg of iron a portion of 100 g of beef liver. This is equivalent to 36% of your recommended daily intake of iron. Try fried beef liver with onions for best results.
Including vegetables in your diet really going to help reach the daily intake of iron, and soybeans are just perfect. They provide you with non-heme iron your body can regulate a much better way. It is obtained about 9.3 mg Iron about 250 ml of soy portion. This gives you 52% of your recommended daily intake of iron.
Thanks to its sweet taste, clams give you a delicious way to increase your iron intake. You can add clams in pasta and salad dishes for iron and protein. You get 28 mg of iron 100 g of clams – which provides 155% of your recommended daily intake of iron. You can even opt for canned clams for iron in an easy way.
Loaded with antioxidants and various nutrients such as iron, green leafy vegetables should always be a part of your diet . Each 85 g portion of spinach provides iron 3 mg, equivalent to 17% of the recommended daily allowance of iron.
What enhances iron absorption? Mussels do. They provide you with protein and iron. It is obtained about 6.7 mg of iron a 100g serving of mussels. This gives you 37% of your recommended daily intake of iron. The good news is that you can enjoy mussels as a main course or as a starter they have a dinner. Try to buy and use mussels on the same day.
Made of cyanobacteria, spirulina is a great source of protein and iron. It is available as flakes, tablets, and a powder. 4.3 mg of iron is obtained from 15 g of spirulina, which helps you meet 24% of your recommended daily intake of iron.
7. Pork liver
Loaded with protein and iron, pig liver provides a simple way to increase iron intake. While it is high in calories and fat, it is still a good source of iron. You get 18 mg of iron 100 g of pork liver. You get 100% of their recommended iron 100g pork liver daily intake.
Lentils and beans, white beans, chickpeas, and other types of beans are a great source of non-heme iron. If you are vegetarian, you can reach your recommended daily requirement of iron by including lentils in your diet. A 250 ml serving of lentils provides 7 mg of iron. You can enjoy them as a side dish or have added to soups.
Not all types of oysters are expensive but most of them are a great source of iron. You can find them in large supermarkets and enjoy them raw or barbecued. A portion of 100 g of oysters provides 12 mg of iron and 67% of the recommended daily intake.
11. Fruits with high vitamin C
What increases the absorption of iron in the body? Vitamin C is the answer. It should include fruits rich in vitamin C in your diet to improve the absorption of iron found in plants. Some of the best options include papaya, kiwi, guava, mango and pineapple.
Eating these fruits will help improve the absorption of iron from foods such as legumes, leafy green vegetables, and grain production. If your diet includes loads of vehicles, it takes at least 18 mg of iron daily, while pregnant women need 27 mg of iron a day. Vitamin C will help improve absorption to meet your daily iron needs.
Perfect for the treatment of morning sickness and nausea food additive, ginger is also a great source of iron and an important ingredient in Chinese, Japanese , Indian and Korean dishes. You can drink ginger tea or snack candied ginger increase iron intake. 3.4 mg of iron is obtained from 30 g of ginger. It is approximately 19% of their recommended daily intake of iron.
More Tips to Improve iron absorption
Along with the addition of certain foods to your diet, you also need to pay attention to other things to improve absorption of iron. Which increases the absorption of iron? You should eat vegetable iron with iron animal together to improve the rate of absorption of nonheme iron or vegetable origin. Here are some other tips.
Combine different foods creatively to increase iron absorption. For example:
- Eat an orange in the morning with your breakfast cereal.
- Enjoy a tuna salad made using beans, canned tuna, parsley and a vegetable like celery or green onions. Dress with a squeeze of lemon juice and olive oil.
- have lentils as a side dish for poultry or lean meat or prepare chicken soup and grated lentils.
- Use in sliced peppers, strawberries, red onions, and citrus vinaigrette as ingredients for fresh spinach salad.
In addition to eating the right foods, it is necessary to limit the intake of certain foods that can interfere with the absorption of non-heme iron. For example:
- Avoid drinking wine or tea because Tannin in these drinks limits iron absorption in the stomach.
- A glass of milk may decrease the absorption of iron in half, so you should limit your intake of calcium to increase iron absorption.
- Avoid cereals with phytates, as they can inhibit the absorption of iron. Wait at least half an hour after eating cereals to take iron supplements.