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 iron intake). If this condition is not treated, there is iron deficiency anemia which includes the following signs and symptoms: fatigue, malaise, dizziness, hair loss, pallor, headaches etc.
In order to treat iron deficiency anemia, you are required to normalize the level of iron in the blood. Besides the supplement products and vitamins who contain iron, an important role in achieving a normal level of iron is adequate nutrition. So find out which foods are rich in iron.
1. 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 best to consume spinach raw, but if you love the taste of raw spinach, turn as a dietary pie, vegetarian lasagna, omelets and so on.
2. Liver – Food rich in iron such as liver is excellent sources of iron. Liver is rich in vitamins A, D, E and C, folate, protein and trace can be found copper and zinc.Liver can include in your daily menu as an addition to soups, grilled or combine it with peas, green beans – the choice is yours.However, liver should be consumed in abundance, because it contains high levels of cholesterol, which can cause other health problems.
3. Pumpkin seeds are ideal for your body to provide him with minerals. In addition to iron, they are rich in manganese, magnesium, phosphorus and zinc. Pumpkin seeds improve immunity and thanks to the antioxidants they contain, they protect the body from cancerous changes. Therefore, include them in your daily diet.
4. Dark chocolate – Quality dark chocolate is rich in antioxidants, polyphenols, vitamins and minerals. This reduces the risk of cardiovascular disease and have anticancer and anti-inflammatory action. Dark chocolate is rich in manganese, magnesium, selenium, copper and of course iron. Therefore, if you have iron deficiency, consume a few cubes of dark chocolate 3-4 times a week.Choose chocolate with as much as possible higher percentage of cocoa (minimum 60-70%).
5. Tofu or bean curd 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, riboflavin, omega-3 fatty acids, magnesium and selenium.