Iron is one of the important nutrients that the human body needs, as it is the main mineral that enters the formation of blood cells, as it forms hemoglobin, which carries oxygen, starting from brain cells to the smallest bodily cells in all parts of the human body, and its deficiency causes many health problems, the most serious of which Anemia, and in order to prevent this problem, it is necessary to eat foods that contain a percentage of it. In this article, we will mention the symptoms of its deficiency, and the foods that contain it.
Iron deficiency symptoms
- Feeling tired and tired.
- difficulty concentrating
- Difficulty breathing and gasping for minimal effort.
- Pale skin due to reduced blood flow.
- Difficulty completing usual exercises or chores.
- Feeling of muscle pain.
- Weak and broken nails.
- Frequent infection, especially respiratory diseases.
- redness of the urine; Due to poor intestinal absorption of food colours.
- Lentils: All types of legumes, especially lentils, are rich in iron, fiber, proteins, and vitamin B1, and it is worth noting that 100 grams of dry lentils contain 58% of iron.
- Molasses: Molasses is produced by boiling sugar cane, and it is rich in minerals such as iron, manganese, potassium and calcium, in addition to being fat-free.
- White Beans: One cup of white beans provides the body with 40% of its daily need for iron, and it can be eaten cooked or added to salads.
- Pumpkin seeds: They are one of the most important foods in East Asian countries, and they must be soaked in water for 6-8 hours before use.
- Soybeans: One cup of fermented soybeans contains approximately 50% of iron, in addition to its richness in vitamin K, and other minerals such as calcium and magnesium.
- Meat: Meat of all kinds, such as fish, poultry, and beef, especially liver and heart meat, is rich in iron, copper, vitamin A, and folic acid.
- Oysters: Smoked oysters are a great source of protein, iron and saturated fats, and are good for dieters.
- Wheat grains: they are rich in iron, and promote the breathing process.
- Egg yolk: The yolk of a large egg contains about 6 milligrams of iron, in addition to being a good source of protein.
- Spinach: It is the best green leafy vegetable in terms of iron content, and it also contributes to building muscle.
- Dried fruits: such as raisins and prunes, which are a good choice for children, adults, and pregnant women.
- Nuts such as almonds, walnuts, pine nuts, pistachios, and hazelnuts.