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, you may develop iron deficiency anemia which includes the following signs and symptoms: fatigue, dizziness, hair loss, pallor, twitches, headache, brittle nails, hair thinning…
In order to treat iron deficiency anemia, it is necessary to normalize the level of iron in the blood. Besides iron supplements, an adequate nutrition has an important role in achieving a normal level of iron in your blood. So here is a list of foods that are rich in iron.
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.
The spinach is best if consumed raw, but if you don’t like the taste of raw spinach, make it an additive in pie, vegetarian lasagna, omelet etc.
Lentil is an excellent source of iron and is rich in fiber. Additionally, the lentil helps to reduce cholesterol and regulate blood sugar. You can add it to sandwiches and salads or to prepare it like soup.
Animal organs such as liver are excellent sources of iron. Liver is rich in vitamins A, D, E and C, folate, proteins, and traces may be found of copper and zinc. Liver can be included in your daily menu as an addition to soups, grilled or in combination with peas, green beans, okra – the choice is yours. However, liver should not be eaten in abundance, because it contains high levels of cholesterol, which can cause other health issues.
Pumpkin seeds are ideal for providing your body needs of daily minerals. In addition to iron, they are rich in manganese, magnesium, phosphorus and zinc. Pumpkin seeds enhance immunity and thanks to antioxidants that they contain, they protect the body from cancerous changes. Therefore, include them in your daily diet.
You can buy them at the store or you can separate them from the pumpkin and bake them yourself.
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 eat a piece of red meat for 3 meals per week. Caution: Often consumption of red meat is not advised, because it can have negative effects on health and may cause cardiovascular diseases and certain types of cancer
Quality dark chocolate is rich in antioxidants, polyphenols, vitamins and minerals. It reduces the risk of cardiovascular diseases and has anticancer and anti-inflammatory effect. Dark chocolate is rich in manganese, magnesium, selenium, copper, and of course, with iron. Therefore, if you have iron deficiency, consume few cubes of dark chocolate 3-4 times a week.Choose chocolate that has higher percentage of cocoa (at least 60-70%).
Tofu, which is made from soybeans, is a fantastic source of protein, iron and calcium. Furthermore, tofu has low cholesterol and contains vitamins B and K, thiamine, riboflavin, omega-3 fatty acids, magnesium and selenium. Thanks to his nutritional ingredients, this product helps not only with iron deficiency anemia, but it prevents cardiovascular diseases, breast cancer, diabetes and osteoporosis.
Sesame is another healthy product 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, add it in your daily menu as an addition to your salad or main course.