Let's talk about healthy and balanced diet. Foods rich in iron should never be lacking in a proper diet, especially with regard to us girls, who often go to meet periodic episodes of anemia and low blood pressure. This is because our blood, partly because of the menstrual cycle, tends to "impoverish", to be less rich and nourishing, and it is precisely the levels of iron lead to the decrease in hemoglobin.
So we feel weak, tired, nervous, suffer from headaches and sleep disturbances. Nourish them properly is the best way to recover that energy in a natural way and that being that sometimes seem so far-reaching. But what we should eat in order to cover our needs for iron, without being forced to resort to supplements that, in most cases, are also difficult to digest? Foods rich in iron to debunk clichés First of all, dispel a lot 'of cliches about food and iron.
There is no need to swallow whole blood, red meat, especially if, perhaps, we do not like much. It 'true that in foodstuffs of animal origin, this mineral is present, but not always assimilate so automatically, and above all, unfortunately, especially red meat should never be eaten too often because it contains a lot of fat that accumulate in our veins under form of cholesterol.
We come to the spinach, do you remember the legendary Popeye eating them, which became very strong, so as to stimulate even the children, who usually do not have much sympathy for vegetables? It 'true that contain iron, but in a form not easily absorbed by the body, so, again, this excellent vegetable, eat well, which also contains many antioxidants, but if you have an iron deficiency will not help you that much .
And eggs? That's the same red meat, are rich in iron but also of other fats, and you should eat some every day (as advised our grandmothers when we saw a little '... weakling). So, what should we eat and how to absorb the available iron in food? Foods rich in iron bioavailability and requirements The problem with this very important mineral, called bioavailability, ie, the body's ability to assimilate effectively.
There are substances contained in those foods, which may limit at times inhibit iron absorption, and conversely the optimal combinations that help this process of metabolism. The factors that prevent the bioavailability of iron are substantially acids, such as phytic acid and oxalic acid, and fiber.
So, vegetables such as spinach, legumes and whole grains rather than, but also cocoa, which by nature are richly-ferrous metals, we provide all the iron they contain because of these substances, and should be "helped". How can you do? Simply combining it with vitamins. Vitamin C, for example, is a good helper for the absorption of iron contained in vegetables and legumes, as well as some amino acids and sugars.
For example, dressing a salad of spinach with olive oil and lemon, is a great way to absorb iron in them. Keep in mind that the need for iron is 12 mg for women of childbearing age (while on 10 mg for men). Foods rich in iron: the summary list, meat (including lean meat like chicken), fish and especially shellfish, nuts and oilseeds such as peanuts, walnuts and almonds, cereals, legumes and green leafy vegetables are all rich foods of iron.
So we feel weak, tired, nervous, suffer from headaches and sleep disturbances. Nourish them properly is the best way to recover that energy in a natural way and that being that sometimes seem so far-reaching. But what we should eat in order to cover our needs for iron, without being forced to resort to supplements that, in most cases, are also difficult to digest? Foods rich in iron to debunk clichés First of all, dispel a lot 'of cliches about food and iron.
There is no need to swallow whole blood, red meat, especially if, perhaps, we do not like much. It 'true that in foodstuffs of animal origin, this mineral is present, but not always assimilate so automatically, and above all, unfortunately, especially red meat should never be eaten too often because it contains a lot of fat that accumulate in our veins under form of cholesterol.
We come to the spinach, do you remember the legendary Popeye eating them, which became very strong, so as to stimulate even the children, who usually do not have much sympathy for vegetables? It 'true that contain iron, but in a form not easily absorbed by the body, so, again, this excellent vegetable, eat well, which also contains many antioxidants, but if you have an iron deficiency will not help you that much .
And eggs? That's the same red meat, are rich in iron but also of other fats, and you should eat some every day (as advised our grandmothers when we saw a little '... weakling). So, what should we eat and how to absorb the available iron in food? Foods rich in iron bioavailability and requirements The problem with this very important mineral, called bioavailability, ie, the body's ability to assimilate effectively.
There are substances contained in those foods, which may limit at times inhibit iron absorption, and conversely the optimal combinations that help this process of metabolism. The factors that prevent the bioavailability of iron are substantially acids, such as phytic acid and oxalic acid, and fiber.
So, vegetables such as spinach, legumes and whole grains rather than, but also cocoa, which by nature are richly-ferrous metals, we provide all the iron they contain because of these substances, and should be "helped". How can you do? Simply combining it with vitamins. Vitamin C, for example, is a good helper for the absorption of iron contained in vegetables and legumes, as well as some amino acids and sugars.
For example, dressing a salad of spinach with olive oil and lemon, is a great way to absorb iron in them. Keep in mind that the need for iron is 12 mg for women of childbearing age (while on 10 mg for men). Foods rich in iron: the summary list, meat (including lean meat like chicken), fish and especially shellfish, nuts and oilseeds such as peanuts, walnuts and almonds, cereals, legumes and green leafy vegetables are all rich foods of iron.
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