How To Get Rid Of Iron Deficiency? Raise Iron Levels
Iron deficiency, medically
known as Sideropenia, is one of the most common health problems due to
malnutrition.
Malnutrition is caused by inadequate intake of necessary
nutrients (in this case reduced intake of iron). If this condition is not
treated, there is iron deficiency anemia that includes the following signs and
symptoms: fatigue, malaise, dizziness, hair loss, pallor, arrhythmia, headache,
brittle nails, etc. In order to treat iron deficiency anemia, it is necessary
to normalize the level of iron in the blood. Iron Rich Foods
Besides finished products of
iron, an important role in achieving a normal level of iron takes the adequate
nutrition. Therefore, find out which foods are rich in iron.
SPINACH
Spinach is one of the richest
natural sources of iron. Besides iron, this plant is rich in vitamin A and E,
calcium, fiber and protein. It is the best if the spinach is consumed raw, but
if you don’t love the taste of raw spinach, you can always turn it as a
supplement in bread, vegetarian lasagna, omelet etc.
LENTIL
Lentil is an excellent source
of iron, besides, is rich in fiber, which means that after the meal will be
fuller for longer. Additionally, lentil helps to reduce cholesterol and
regulate blood sugar. You can include in your sandwiches and salads or you can prepare
it like soup.
LIVER
Liver is rich in vitamins A,
D, E and C, folate, protein and traces of copper and zinc can also be found.
You can include liver in your daily menu as an addition to soups, to prepare
grilled or combine it with peas, green beans, okra or other foods – the choice
is yours. However, liver should not be eaten in abundance, because it contains
high levels of cholesterol, which can cause other health problems.
PUMPKIN SEEDS
Pumpkin seeds are ideal to
provide minerals that your body needs. Besides iron, they are rich in
manganese, magnesium, phosphorus and zinc. Pumpkin seeds enhance immunity and
thanks to the antioxidants they contain, they protect the body from cancerous
changes. Therefore, include them in your daily diet and combine them with other
foods.
Pumpkin seeds can be purchased
as a finished product or you can separate the pumpkin and bake them yourself.
READ MEAT
Red meat (beef, lamb, pork) is
rich in iron, zinc, phosphorus and B vitamins. In order to stabilize the level
of iron in the blood, it is recommended to be included a piece of red meat in 3
meals per week.
Caution: It is not advised too often consumption of red meat, because it can have negative effects on health and to promote the appearance of cardiovascular disease or certain types of cancer.
DARK CHOCOLATE
Quality dark chocolate is rich
in antioxidants, polyphenols, vitamins and minerals. This reduces the risk of
cardiovascular diseases and has anticancer and anti-inflammatory action. Dark
chocolate is rich in manganese, magnesium, selenium, copper, and of course,
with iron. Therefore, if you have iron deficiency, consume a few blocks of dark
chocolate 3-4 times a week.
Choose chocolate with as much
as possible higher percentage of cocoa (at least 60-70%).
TOFU
Tofu, which is made from
soybeans, is a fantastic source of protein, iron and calcium. Furthermore, tofu
has a low level of cholesterol and contains vitamins B and K, thiamine, omega-3
fatty acids, magnesium and selenium. Thanks to the nutritional ingredients,
this commodity besides iron deficiency anemia it helps in the prevention of
cardiovascular disease, breast cancer, diabetes and osteoporosis.
SESAME
Sesame is another healthy
commodity that is rich in iron. Furthermore, sesame is rich in zinc, copper,
vitamin E, magnesium and phosphorus. This seed helps prevent osteoporosis,
lowers cholesterol and improves the health of blood vessels. Therefore, include
it in your daily menu as an addition to salad or main course.
