animal products

Animal proteins contain heme iron, which the body can easily absorb from food. Iron is important for the production of hemoglobin, which is found in red blood cells. Iron deficiency may cause iron deficiency anemia. Animal products rich in iron include the following:[1]

  • Eggs: The yolk of two eggs contains one milligram of iron.
  • Red meat: 85 grams of red meat provides the body with 2-3 milligrams of iron.
  • Chicken: 85 grams of chicken meat provides two milligrams of iron.
  • Liver meat: 85 grams of liver meat contains 5 milligrams of iron.

legumes

Legumes are a rich vegetable source of iron, which is necessary to increase blood; These legumes include soybeans, lentils, beans of all kinds, and peas; One cup of soybeans contains 8.8 milligrams of iron; That is 49% of the daily reference amount of it, while one cup of cooked lentils contains 6.6 milligrams of iron, or 37% of the daily reference amount of it, and beans contain between 4.4-6.6 milligrams of iron per cup. Cooked of them, or the equivalent of between 24-37% of the RDI, in addition to beans and chickpeas, which provide 4.6-5.2 milligrams per cooked cup each, or the equivalent of 26-29% of the RDI of iron, in addition to Legumes contain good amounts of protein, fiber, vitamins, minerals, and beneficial plant compounds that may reduce the risk of various diseases.[2]

Seeds

Pumpkin, sesame, and flax seeds are rich in iron; Two tablespoons of these seeds contain about 1.2-4.2 milligrams, or 7-23% of the RDI, of iron. In addition, products prepared from these seeds are a good source of iron. Two tablespoons of tahini made from sesame seeds contain 2.6 milligrams of iron; Which is equivalent to 14% of the daily reference amount for this mineral, while chickpeas made from chickpeas and tahini, it provides about 3 milligrams of iron per half cup; Which is equivalent to 17% of the daily reference amount of it, and the seeds also contain good amounts of plant protein, fiber, magnesium, calcium, zinc, selenium, antioxidants, and many beneficial plant compounds, and they are a good source of omega-3 and omega acids. -6 fatty.[2]

nuts

contain nuts; Almonds, pine nuts, and cashews contain 1-1.6 milligrams of iron per 28 grams, or about 6-9% of the RDI of iron, and are a good source of protein, fiber, healthy fats, vitamins, minerals, as well as antioxidants. Oxidation and beneficial plant compounds. It should be noted that roasting nuts can harm the nutrients they contain, and therefore it is preferable to eat them raw.[2]

dark chocolate

Dark chocolate is delicious and nutritious at the same time. Each 28 grams contains 3.3 milligrams of iron, which is equivalent to 19% of the daily reference amount of it, and it also contains copper, magnesium, and fiber that feed the beneficial bacteria in the intestine, and studies have shown that chocolate has beneficial effects on cholesterol levels. ; It may reduce the risk of heart attacks and strokes, and compounds called flavonols are believed to be responsible for the benefits of chocolate. % cocoa to get the most benefit.[3]

Other foods rich in iron

There are many other foods rich in iron, including:[4]

  • Seafood, such as shrimp, oysters, and tuna.
  • oats;
  • spinach;
  • Peanut Butter.
  • brown rice;

Foods Rich in Vitamin C

It was found that vitamin C enhances the absorption of iron; Foods rich in it include citrus fruits, dark green leafy vegetables, sweet peppers, strawberries, and watermelon, and one study indicates that eating 100 milligrams of vitamin C with a meal increases iron absorption by 67%, and therefore it can be said that drinking lemon juice or eating other foods rich in it. Adding vitamin C while eating iron-rich foods increases the body’s absorption of it.[5]

the reviewer

  1. ↑ Ariana Marini, “10 Healthy Foods That Are Great Sources of Iron”, www.everydayhealth.com, Retrieved 02-07-2019. Edited.
  2. ^ a b c Alina Petre (04-05-2017), “21 Vegetarian Foods That Are Loaded With Iron”, www.healthline.com, Retrieved 31-01-2019. Edited.
  3. ↑ Franziska Spritzler (18-07-2018), “11 Healthy Foods That Are Very High in Iron”, www.healthline.com, Retrieved 31-01-2019. Edited.
  4. ↑ “Iron-rich Foods and Anemia: Management and Treatment”, www.my.clevelandclinic.org, Retrieved 02-07-2019. Edited.
  5. ↑ Verena Tan (06-03-2017), “How to Increase the Absorption of Iron From Foods”, www.healthline.com, Retrieved 31-01-2019. Edited.

Foods that help increase blood

writing – on the date : – Last updated: 2022-06-20 15:00:01