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| Iron-Deficiency Anemia (Photo credit: euthman) |
Foods rich in iron
Iron is one of the most important minerals to be found in the diet. It is a key element for our health, both mental and physical. The iron in our body is mainly used to transport oxygen in the blood, and energy production has a positive effect on our immune system.
Iron deficiency causes weakening of the body and can lead to anemia. Minimum requirement for iron is 10-20 mg for adults. Responsible for iron deficiency is, of course, poor diet, which should include not only the daily dose of iron, but also vitamin C, which helps in the absorption of iron by the body.
Excellent sources of iron include seafood, seeds, nuts, unfortunately, can be a source of allergies and may contain harmful mercury. The most popular foods, replace red meat (beef steak), vegetables (spinach, asparagus, beets, tomatoes, carrots, peas, beans), fruits (peaches, apricots) and whole grains such as whole grain bread, oatmeal, etc.
Here is a sample list of foods rich in iron:
- 250ml cooked lentils = 3.3mg iron
- 250ml cooked beans = 4.6mg iron.
- 250ml peas = 4.5mg iron.
- 250ml spinach = 5 mg of iron.
- 250ml of cooked spinach = 4.2mg iron.
- 250ml of dried peaches = 10.1mg iron.
- 250ml plum juice = 11mg of iron.
- 125ml almond = 4mg iron.
- 2 pieces of lean ham = 2.7mg iron.
- 1 piece of fried steak = 3.4mg iron.
- 90g turkey = 1.6mg iron.
- 3 pieces of beef liver, fried = 8mg of iron.
- 3 pieces of fried chicken livers = 7.7mg iron.
- 3 slices of fried pig liver iron = 7.2mg.
- 250ml oatmeal = 6.2mg iron.
A sample daily menu
Breakfast
- Salad bowl with lettuce, Chinese cabbage
Lunch
- Serving of spinach, green peas
- Chicken liver
- 2 slices wholemeal bread
- An apple after lunch
Snacks
- Cashew nuts
- Almonds
Dinner
- 2 slices wholemeal bread with ham and tomatoes
- Melon or apple
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