7 best sources of iron.

7 best sources of iron.

It is no secret that a balanced diet — it is an essential condition of wellbeing for everyone and not only. One of the main roles in the right menu is not accidentally assigned gland, which is involved in the structuring of proteins, the synthesis of oxygen, hemoglobin and myoglobin, as well as ensuring the exchange processes. This trace element at the cellular level, helps in strengthening the immune system, and in general its role simply can not be overstated. Will receive less as a portion of the iron in the diet can be quite a easy, so our guide on some of the most valuable products and product combinations will be fitting for those who suspect themselves in «non-metalliferous diet.»

1.Meat.

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For adult male daily rate of consumption of iron is about 8 mg, and perhaps the easiest way to gain this value will be the inclusion in the diet of meat and offal. Liver, kidney, pork, red meat and poultry meat in the daily menu will provide about half or slightly more than the required by the body. However, there are many factors that influence the absorption and assimilation of iron intestinal wall, for example, the presence of the required number of «catalyst» in the form of vitamin C.

It is said that an animal or a heme-iron is absorbed by the body in an amount of 15-35% of the contained in the meat, which is significantly higher than 2-20 percent range in plant iron. So in the case of non-heme trace element can not be forgotten about the participation of vitamin C in improving digestion, and it is better to take it a rule to the simultaneous use of pairs of complementary products.

2.Spinach and red pepper.

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In half a kilogram of spinach contains about 9 mg of iron and only 75 calories, but rich in vitamin C without paprika wing from eating the wonderful vegetable is less than it could be. Salad of chopped peppers and fresh spinach or roasted in conjunction with olive oil and garlic is ideal for those who are watching their figures, but also suffer from a lack of iron is not intended. By the way, any iron-containing product from our list can easily be combined with any «tse-oriented» of fruits and vegetables for maximum effect and diversity on the table.

3.Broccoli and tomatoes.

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The easiest way to start a collection of iron in the morning is to add to your omelet for breakfast broccoli and tomatoes, which are paired work better than individually. A good option would also add to that the combination of protein-rich meat of chicken or salmon for dinner, supported by a portion of carbohydrate pasta.

4.Black beans and cabbage.

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About wealth cabbage vitamin C is said so much that only the deaf do not hear about the dominance of this vegetable on the lemon, which many mistakenly ascribe outstanding performance at the above vitamins. One cup of black beans also can be contained only 15 mg of iron, but also about 600 calories, so you should carefully add the pair to his diet of those who used to follow the figure.

5.Calais and orange.

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Surprise, but cabbage and kale in itself is a good source of iron — in one average Kocani of this trace element can contain up to 5 mg! So why add to it more and orange, if high levels of vitamin C is also confirmed by scientists and our previous list item? And because it is, first of all, tasty — if the cook, for example, cabbage chips with citrus notes — and, secondly, just because we can. And you, by the way, too.

6.Lentils and brussels sprouts.

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Another pair, but this time with cabbage Brussels have also deserves your attention. It lentils with their 8-10 mg of iron per cup once again prove the randomness of occurrence of pulses in the top list of foods rich in these micronutrients.

7.Dark chocolate and strawberries.

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This combination we left for dessert, as many, for sure, want to get more proof of the correctness of their cravings for sweets and too much excuse weakness for chocolate into a piggy bank. And the main thing here is not to limit itself in fantasies — melt the chocolate and pour over this mass of strawberries, grate it on grater and sprinkle pudding with berries, blend them together in a blender as a part of a cocktail — the number of fine options are endless!

8.Bonuses

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Adding the above foods to your menu, you can actually significantly increase the amount of iron produced by the body. However, there are also a couple of tricks that contribute to a better assimilation of trace elements. The first of them is to prepare all the iron is in the dishes, especially acidic foods, which also will «capture» a microparticle surface. For example, one study says that the tomato sauce for spaghetti cooked in a cast iron frying pan contains 9 times more iron than all the ingredients before roasting.

Second Council recommends that co-consumption of foods with iron and those that are rich in tannins — coffee and tea in the first place. Do not take before the hematoma and negema-food and calcium supplements, so as not to do for the body absorption of trace elements too heavy task.

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