Iron insufficiency, medically known as sideropenia, is one of the most common health problems which is the result of malnutrition. Malnutrition occurs when you aren’t adequately eating necessary nutritive food (reduced amount of iron). If this condition is not treated, an iron deficient anemia occurs which has the following symptoms and signs: exhaustion, lassitude, vertigo, hair-fall, paleness, strong heartbeat, headache, weak nails, etc,
To treat this iron deficient anemina, you need to normalize the level of iron in the blood. Other than pharmaceutical pills with iron, important part in getting your iron level back to normal has the adequate food. So, find out which foods are rich in iron.
Spinach is one of the richest sources of iron. Apart from iron, this plant also is high in vitamin A and E, calcium, dietary fibers and proteins. The best it to eat the spinach raw, but if your don’t like the taste, add it pies, vegetarian lasagnas, omelette etc.
Lentils are great source of iron, also in dietary fibers, meaning you will fell full in the stomach for a long time. Lentils are good for reducing cholesterol and blood sugar. You can add it to sandwiches, salads or make it as soup.
Animal organs such as the liver, is great source of iron. The liver is abundant in vitamins A, D, E, and C, folic acid, proteins, and copper and zinc in traces. You can include the liver in your everyday menu in soups, in barbeques, or combine it with peas, bean pods, okra- the choice is yours. However you should not eat liver in high quantities, because it contains high amount of cholesterol. which can start other health problems.
Pumpkin seeds are ideal to provide your body with the necessary minerals. Not only iron, butthey are also rich in manganese, magnesium, phosphorus and zinc. They improve the immunity and protect the body from cancerous cells thanks to the antioxidants they contain. So eat them as part of your everyday meals or snacks. You can find them just as pumpkin seeds or remove them from the pumpkin and bake them yourself.
Red meat (veal, lamb, pork) is rich in iron, zinc, phosphorus and B vitamins. A piece of red meat is advised to be part of one meal three days in the week in order to stabilize the iron blood level. Attention: It is not recommended to eat red meat very often because it can have negative effects on the health, thus promoting cardiovascular diseases and certain types of cancer.
Quality dark chocolate is abundant with antioxidants, polyphenols, vitamins and minerals. It reduces the risk of cardiovascular diseases and has anti-cancerous and anti-inflammatory properties. Dark chocolate is rich in manganese, magnesium, selenium, copper and off course, iron. So if you are deficient in iron, eat several pieces of dark chocolate 3-4 times a week. Choose the chocolate with the highest percentage of cacao (minimum 60-70%).
Tofu cheese is made of soy, a fantastic source of proteins, iron and calcium. Also, it’s low in cholesterol, and has vitamins B and K, thiamin, riboflavin, omega 3 fatty acids, magnesium and selenium. Thanks to this nutritional content, this food is also helpful in prevention of cardiovascular diseases, diabetes and osteoporosis.
Sesame is yet another healthy seed which is high in iron. It’s also high in zinc, copper, vitamin E, magnesium and phosphorus. This seed is excellent for the prevention of osteoporosis, reduces cholesterol and improves the condition of the blood vessels. That’s why you should include it in your everyday menu as part of the salad or in the main dish.