The Nine Best Natural s of Iron
Iron is an indispensable element for the functioning of the
human body, since it is an essential component of the protein called
hemoglobin, which is responsible for transporting oxygen to red blood cells.
Therefore, if we don't get enough of this mineral, it is likely that we feel
tired and dizzy, and even develop anemia.
Although iron requirements vary by gender and age, the
Center for Disease Control and Prevention (CDC) recommends a dose of 8 mg per
day for men and 18 mg per day for women who are not pregnant or breastfeeding.
Despite the existence of supplements that can supply us with
this mineral, the best way to get your recommended dose of iron is through a
healthy and varied diet. To do this, you'll find below a terrific list of the
10 best natural s of this vital mineral.
1.Clams
Clams are one of the best s of iron found in nature. In
fact, an 85 gram portion of canned clams contains no less than 23.8 mg of iron.
A great way to add more iron to your diet is using clams for sauces or
incorporating them into your pasta or rice dishes.
2.Fortified Cereals
Although cereals are often an excellent of iron, it is
important to know what kind to consume. Certainly, grains that are rich in
sugars and artificial flavorings are not a great option when it comes to a healthy
diet, so the key is to find a fortified cereal that provides 100% of the daily
recommended dose of iron. A one-cup serving of fortified cereal can provide up
to 18mg of this important mineral.
3. Cooked Oysters
The next time you go to a seafood restaurant, consider
asking for a good portion of cooked oysters as your main course, as only 85 g
of this delicious sea fruit can provide about 10.2 mg of iron. Although raw
oysters are also packed with essential nutrients for our body, the cooked
version is safer for regular consumption.
4.White beans
While all beans provide iron, white beans contain the
largest amount of it. In fact, just one cup of these beans provides 8 mg of
iron. If you don't have time to clean and boil them, you can try the canned
version, as long as you keep a watchful eye on your sodium intake.
5.Dark Chocolate
If you are a chocolate lover, you now have another reason to
be delighted with this dessert. In an 80g portion of dark chocolate, equivalent
to a small bar, you'll find between 7 and 8 mg of iron. Don't forget to look
for dark chocolate with a cocoa concentration higher than 60% and, as always,
control the size of your portions.
6.Organ Meats
Organ meats are an excellent of essential nutrients for your
health, including iron. Although exact amounts depend on the type of organ and
portion size, beef liver, for example, can provide 5 mg of iron each 85 gr.
7.Soybeans
Soybeans are one of the main s of protein in vegetarian
diets. However, all people, regardless of their food preferences, can benefit
from this product. A half-cup serving of soy beans can contribute between 4 and
5 mg of iron, so we recommend you use them in salads and other dishes.
8. Lentils
Besides being related to beans, lentils are another
excellent natural of iron. With a portion of only half a cup you can get more
than 3 mg of iron, with the added advantage that you can cook lentils faster
than beans. Lentil soup is an especially great way to enjoy this iron booster.
9.Spinach
Despite being known for its high content of vitamin A,
spinach is also an important of iron: half a cup of spinach contains about 3 mg
of it. This vegetable is versatile and can be used to prepare a variety of
dishes, from frittatas to lasagna, pies and salads.
How to determine your individual iron requirement:
Knowing the main s of iron is a good start, because we all
need this essential mineral. However, it is also important to understand that
each person may have a different iron intake requirement, especially when it
comes to people who already have an iron deficiency, or those who tend to
develop anemia.
Check with your doctor or nutritionist about specific
recommendations for iron consumption in the following cases:
• If you recently lost significant amounts of blood.
• If you are being treated with anticoagulants.
• If you have a history of kidney disease.
• If you have more than 65 years under your belt.
• If you have heavy menstrual periods.
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