The Best Foods Rich in Iron

The Best Foods Rich in Iron - Iron is one of the types of minerals required by the body. The role of iron is as important as the type of mineral or vitamin that your body needs to perform the process of growth. Iron deficiency is the most common nutritional deficiencies experienced by children and pregnant women, according to the Center for Disease Control and Prevention. Iron deficiency due to imbalance of daily intake consumed to the amount needed can cause anemia and some symptoms such as fatigue, and may cause a baby born prematurely on pregnant women.

Daily iron intake that must be met by women 19 to 50 years of age is 18 milligrams, and 27 milligrams for pregnant women. While the men are as much as 16-18 milligrams.

The Type And Source of Iron

Basically there are a few types of foods containing iron. But the body has different reactions towards the absorption of iron. Here are some types of categories of food sources and the nature of absorption of the body against iron produced.

1. Heme Iron

Iron in the heme is more easily absorbed by the body. Even the power absorption of the body can reach more than three times the iron of the ability of non-heme. Included in this category are the foods that come from animals.

2. Non-heme Iron

Iron is obtained from different types of food that are sourced at the plant. The body will create iron absorption reaction is faster when consumed with foods that contain vitamin C and calcium.

The Best Source of Iron From Food

Meet the number of daily iron intake of both types is highly recommended. Here are some foods that are rich in iron to meet your daily intake per day:

Foods That Contain Iron From Animal (Heme Iron)

1. Octopus (7.3 mg/75 grams)

Octopus is one of the types of marine animals that have the taste savory and crunchy. In some East Asian countries such as Korea, Japan and China they are already accustomed to consuming octopuses. Octopus is famous for its content of omega 3 substances is good for preventing heart disease and stroke risk. The following are the benefits of consuming octopuses for health.

• EPA in the octopus can reach around 150 grams per 100 grams of Octopus. This is a figure that is highly recommended to get a supply of omega 3 in the body. Octopus can be a substitute for some of the food sources of animals for people who are dieting.

• In every 100 grams of octopus meat contains about 3 grams of fat, 160 calories and has no fiber. The content of vitamin a found in among other octopuses is vitamin B6, B12, and vitamin C. Additionally Octopus also has contained of calcium so it is good to maintain bone health.

• Iron found in meat octopus can support production of red blood cells and maintain the immune system.

2. Oysters (3.3 mg/75 grams)

Oyster became one of the most preferred food people. Oysters have nutrients and nutrients that can satisfy almost all needs of the body. The following benefits for the health of oysters.

• Oysters contain a very high protein, vitamin D, vitamin B12, iron, selenium, manganese and copper. All these very important nutrients to help the system metabolism, support the functions of the body, immunity power producing red blood cells and prevent a wide range of risks.

• Oysters can fulfill about more than 80% of daily iron needs. Oysters can support the process of blood circulation, increases the production of red blood cells, preventing damage to the organs of the body and supports muscle function of the body.

• Oysters can also help the process of with diet lose weight. Low calories in oysters could be a menu mainstay for diet.

3. Crab (2.3 mg/75 grams)

The crab has a very great nutritional value. The crab has all the nutrients needed by the body. Crab meat is also enriched with amino acids, iron, zinc, phosphorus, copper and various other mineral sources. Crabs can be processed into a variety of dishes. The following benefits of crab for health.

• The content of chromium in the crab very well to balance the sugar levels in the blood.

• Selenium is found in crab can prevent the development of cancer cell and formation caused by carcinogens.

• Crabs also contain unsaturated fatty acids that are extremely beneficial for lowering cholesterol levels in the blood, prevent heart disease and stroke.

• Crab contains natural iron which is very good for the body. Iron from the crab is easily absorbed by the body so that it can increase the production of red blood cells in a fast time.

4. Sardines (1.7 mg/75 grams)

Sardine is one type of marine fish that is found in processed canned fish. Sardines are cooked in the can is usually already fortified with extra nutrients so that is very good for the body. The following benefits of sardines to the health of the body.

• Irons in the sardines are excellent for children and old people, men and women. Iron is useful to support the immune system and the production of red blood cells and protein work system for the body.

• The content of phosphorus in sardines are excellent for maintaining bone density and gear system.

• Vitamin D in a sardine can make the body absorb calcium and reduces the risk of a variety of diseases of the bone.

5. Mackerel (1.4 mg/75 grams)

These fish are usually processed in the form of canned fish such as sardines. These fish contain omega-3 fatty acid that is needed by the body. The following benefits of mackerel to the health of the body.

• The content of omega 3 fatty acids in fish mackerel are excellent for maintaining health, preventing disease sufferers heart and stroke complications.

• Mackerel also contain monounsaturated fatty acids which can help the body to regulate the sugar levels in the blood so it is very good for people with diabetes and preventing the risk of diabetes.

• Iron and potassium in mackerel could be useful for lowering blood pressure, the production of red blood cells and various diseases associated with hypertension.

6. Beef (1.4 mg/75 grams)

Beef became one source of iron that can meet the needs of the nutrients of the body. However, many people avoid beef because meat is considered able to make fast body fat. But it turns out that beef has a different type of content of nutrients to the body. The benefit for the health of the beef is for.

• Protein in beef is beneficial for improving the health of the body. The beef can strengthen the immune system, protects the body from infection and bacteria.

• The content of iron, selenium and zinc in beef is very beneficial to keep the production of hemoglobin in the body and increases the metabolic systems in the body.

• Vitamin A, vitamin B and vitamin D in the beef could improve the health of the body especially for organ of the eye, heart, nerves.

7. Goat meat (1.3 mg/75 grams)

Meat goat does have a delicious taste. However this type of goat meat are recommended for consumption is a young goat. A young goat meat is very good for maintaining the health of the body. The following benefits of young goat meat for health.

• Young goat meat has iron content which is very good for women. Iron is easily absorbed by the body and be a support for the production of red blood cells.

• Young goat meat also contains zinc which plays a role in the formation of the immune system, growth and prevents diseases that are related to the blood system and the heart.

• The consumption of goat meat can increase the metabolic processes and maintaining the body's health system.

8. Egg (1,2 mg /100 grams)

Eggs have a very delicious taste, easily prepared and can make the stomach feel full in longer periods of time. Proven egg consumption can increase system productivity body because it contains high protein. The following are the benefits of consuming eggs for health.

• Eggs can tackle a wide variety of disorders of the body such as fatigue, headaches and emotional disturbances caused by iron deficiency. Iron in the egg could help transport oxygen process so that it can support the process of the formation of red blood cells and is easily absorbed by the body.

• Excellent eggs consumed by people who are running the diet because it is enriched with vitamins A, E and vitamin B12 can help the body in the running of the health system as a whole.

• Eggs do not have the potential to improve cholesterol and deficiency of nutrients from the egg will cause potential heart disease and stroke.

Foods That Contain Iron From Vegetables (Non-Heme Iron)

1. Asparagus (2.2 mg/6 stems)

Asparagus is a type of vegetable that grows in countries with four seasons. Asparagus encountered in early spring. The following benefits of asparagus for health.

• Asparagus contains a wide variety of nutrients such as fiber, vitamin A, vitamin C, and folate is excellent for regulating sugar levels in the blood and support the function of insulin in the body.

• Asparagus contains antioxidants which are very high so it is good to prevent various types of cancer.

• Iron in the asparagus can support the process of the formation of red blood cells. You can get the benefits of asparagus quickly when mixed with foods that contain lots of vitamin c.

2. Spinach (2.01 mg/100 grams)

Spinach is one type of food that is liked by everyone. Spinach has a fairly strong green color and has a wide range of nutrients such as antioxidants and other nutrients of various types. Processed spinach is also very easy to make and has a refreshing effect. The following are the benefits of consuming spinach.

• Spinach contains calories that are small and soluble fiber can help lower cholesterol levels and lose weight.

• The iron in spinach is very good for keeping the production of red blood cells and supports the process of enzyme function and metabolic systems in the body.

• Vitamin A and vitamin C in spinach is very useful to prevent the growth of cancer cells and protects the body from free radical attack.

• Potassium content found in spinach is very rewarding to help control function and heart rate, regulating blood pressure and prevent the process damages the enzymes.

3. Potatoes (1.9 mg/50 grams)

The potatoes we often of sport in a wide variety of dishes such as soup mix or other dishes. In other countries the potato can be a staple food because it has an excellent nutritional content for the body. The following benefits of potatoes for a healthy body.

• Potatoes contain vitamin B6 can alleviate a wide variety of risks due to heart disease and other degenerative disorders.

• The content of vitamin C in the potatoes very well to prevent various diseases due to the weakening of the immune system and infections viruses or bacteria. The potatoes were very good to support dental health, bones, skin tissue and also indigestion.

• The content of iron in the potatoes very well to keep the red blood production process and preserve the health of the body.

4. Bit (1.6 mg/100 grams)

Bit is one type of vegetable that is utilized in the tuber. Beets have a form like other types of plant tuber. Beets have a purple color and texture very crunchy. Refined beet mixture used lots of juices, salads and other dishes as well. The aroma is indeed a little bit unpleasant but it turns out that bit have enormous benefits for health.

• Bits have different types of nutrients that are good for the body such as iron, magnesium, potassium, phosphorus, vitamins A, B and C, as well as folic acid. All of these important nutrients to support the health system of the body especially for pregnant women and nursing mothers.

• Bit has the effect to refresh the body and cleanses the blood so it is good to fight free radicals and cancer cells.

• Beets contain betain which serves to overcome depression and gastric diseases.

5. Pumpkin (1.4 mg/100 grams)

A lot of people who don't like the pumpkin because it feels less tasty. But pumpkin basically have various types of nutrients that are desperately needed by the body. Pumpkins can be formed into a wide variety of processed in accordance with fondness. The flesh of the pumpkins contains lots of fiber and soft texture. In addition the pumpkin can also make the stomach feel full effects in the longer periods of time. The following are the benefits of consuming a pumpkin.

• Pumpkins contain a variety of fiber that is very high so it is very good for helping the digestive process in the body.

• Pumpkins also contain iron which is beneficial for supporting the immune system and the production of red blood cells.

• Pumpkins contain vitamin A, so it is very good for maintaining eye health. In addition the pumpkin can also be helpful to prevent the risk of cancer of the lungs.

6. Broccoli (1 mg/156 grams)

Broccoli cruciferous vegetables are a family, such as cauliflower, sprouts, and cabbage. Not only does broccoli contain iron, but also a lot of other nutrients such as fiber, folate, and Vitamin k. in 156 grams of broccoli contain 1 mg of iron which made it highly recommended to be consumed per day.

The family of cruciferous vegetables such as broccoli contains sulforaphane, indoles, and glucosinolate compounds that are believed to prevent cancer.

7. Nuts

Some types of nuts are rich in nutrients are peanuts, peas, and soybeans. Nuts is very good for vegetarians because it contains iron, beans also contain a variety of nutrients such as folate, magnesium, and potassium.

In 198 gram lentils for example, there is 6.6 milligrams of iron. In fact, in a research note that nuts can reduce inflammation in sufferers of diabetes and reduce the risk of heart disease in those who had metabolic syndrome.

Not only that, consume legumes can also help lose weight since there is soluble fiber that can increase a sense of satiety and reduce consumption of calories.

Read:

• Best Foods to Maintain a Healthy Heart
• Diabetes Disease
• The Best Source of Carbohydrate

Various types of foods containing iron is very important to be consumed on a regular basis. Iron plays very important body activities especially for the maintenance of the health of the body and red blood cell production system. So, it is better if we pay attention to the iron intake of different types of food because the iron cannot be produced by the body. Thanks for visiting and hope useful for you.