Nine iron rich health foods.

 Iron is a mineral that performs many important functions, and its main function is to carry oxygen throughout the body as part of red blood cells.

It is an essential nutrient and must be taken from food. The recommended daily dose is 18 mg.

Interestingly, the amount of iron the body absorbs depends in part on the amount stored.

If your intake is too small to replace the daily loss, deficiency may occur.

Iron deficiency can cause anemia and symptoms such as fatigue. Menstrual women who do not consume iron-rich foods are at particularly high risk of deficiency.

Fortunately, there are many good foods that help you meet the iron requirements you need every day.

Here are 9 healthy foods rich in iron.

1. First shellfish

Shellfish are delicious and nutritious. All shellfish contain a lot of iron, but shellfish, oysters and mussels are especially good sources.

For example, 100g of shellfish can contain up to 3mg of iron.

However, the iron content of shellfish varies greatly, and some types may contain much smaller amounts.

Iron in shellfish is heme iron, which the body absorbs more easily than non-heme iron found in plants.

Clams of 100g also provide about 24% of the recommended daily protein 26 grams of vitamin C and about 4% of the recommended daily vitamin B12.

In fact, all shellfish are nutritious and have been shown to increase HDL cholesterol levels, which are good for the heart in the blood.

2. Spinach

Spinach offers many health benefits, but it has few calories.

100g of spinach contains 2.7mg of iron.

It's a non-hem iron component that doesn't absorb very well, but vitamin C from spinach helps absorb iron.

Spinach is also rich in an antioxidant called carotenoid, which reduces cancer risk, reduces inflammation, and protects your eyes from disease.

Eating spinach and other leafy vegetables with fat helps the body absorb carotenoid, so you should eat healthy fats such as olive oil with spinach.

3.Beans

Beans are rich in nutrients.

It is a great source of iron, especially for vegetarians. 1 cup of cooked lentils (200g) contains 6.6mg.

Beans such as black beans, navy beans, and kidney beans can all help increase iron intake easily.

In fact, half a cup (86g) of cooked black beans contains about 1.8g of iron.

Beans and plants are also good sources of folic acid, magnesium, and potassium.

In addition, studies show that beans and other legumes can reduce inflammation in diabetic patients. Beans and plants can also reduce the risk of heart disease in patients with metabolic syndrome.

Beans and plants can also help you lose weight. They have very high water-soluble fibers, which can increase satiety and reduce calorie intake.

A study found that a high-fiber diet containing beans is as effective as a low-carb diet for weight loss.

To maximize iron absorption, consume beans and plants along with vitamin C-rich foods such as tomatoes, vegetables, or citrus fruits.

4.Meat

Red meat is satisfactory and nutritious.

100g of minced beef contains 2.7mg of iron.

Meat is also rich in protein, zinc, selenium and many other vitamins B

Researchers have suggested that people who regularly eat meat, poultry and fish may be less likely to lack iron.

In fact, red meat is probably the only easy-to-access source of heme iron, making it an important food for potentially anemic people.

In a study that examined changes in iron in the body after aerobic exercise, women who ate meat maintained iron better than women who ate iron supplements.

5. Pumpkin seeds

Pumpkin seeds are delicious portable snacks.

About 30g of pumpkin seeds contains 2.5mg of iron.

Pumpkin seeds are also a good source of vitamin K, zinc and manganese and magnesium.

Magnesium is included to help reduce the risk of insulin resistance, diabetes and depression.

6.Quinoa

Quinoa is a grain that has become popular recently. A cup of cooked quinoa (about 185g) provides 2.8mg of iron.

Also, quinoa does not contain gluten, so it is a good choice for patients with body cavity disease or other forms of gluten intolerance.

Quinoa also has a higher protein content than other grains, and is rich in folic acid, magnesium, copper, manganese and other nutrients.

Quinoa also has more antioxidants than other grains. Antioxidants help protect cells from active oxygen produced in response to metabolism and stress.

7. Broccoli

Broccoli is very nutritious. A cup of cooked broccoli (about 150g) contains 1mg of iron, and the abundant vitamin C contained in broccoli helps the body absorb iron better.

Broccoli is also high in folic acid and offers fiber and some vitamin K. Broccoli belongs to the cross family of vegetables, including cauliflower, kale, and cabbage.

Cruciferous vegetables include indole, sulforaphane and glucosinolates, which are plant compounds considered to prevent cancer.

8. Dark Chocolate

Dark chocolate is nutritious.

About 30 grams contain 3.4 milligrams of iron.

It also includes copper, magnesium and prebiotics.

Studies have shown that chocolate has a beneficial effect on cholesterol and can reduce the risk of heart attacks and stroke.

However, not all chocolates are made the same way. A compound called flavanol is known to be responsible for chocolate's efficacy, and flavanol content in dark chocolate is much higher than milk chocolate.

Therefore, it is best to eat chocolate containing at least 70 percent cocoa for maximum benefits.

9. Fish

Fish is a nutritious ingredient, and certain varieties, such as tuna, are especially rich in iron.

In fact, about 85g of canned tuna contain about 1.4mg of iron.

Fish are also rich in omega-3 fatty acids, a type of heart-healthy fat linked to various health benefits.

In particular, omega-3 fatty acids have been shown to promote brain health, strengthen immune function, and support healthy growth and development.

Fish also contain niacin, selenium and vitaminB12.

In addition to tuna, mackerel and sardines are several other examples of iron-rich fish that can be included in the diet.