There are many factors that can cause anemia. Sometimes there is a lack of certain nutrients. especially iron It can also cause anemia. Let’s get to know iron supplements that can help you in this regard.
Anemia means
- you have a lower than normal amount of red blood cells; or
- You have a lower than normal amount of hemoglobin in each red blood cell.
According to the US Dietary Supplements, as of 2001, iron deficiency anemia is the most common nutritional disorder worldwide. This condition can cause fatigue. decreased ability to concentrate and reduce the functioning of the immune system Food for anemia is Iron supplements in the body to treat your nutritional deficiencies. ufabet https://ufabet999.com/
Role of iron in the body
The main function of iron is The transport of oxygen throughout the body is a key component of a chemical in the body called hemoglobin, which transports oxygen from the lungs to the rest of the body. Iron is usually stored in liver and muscles
Iron is found in many foods. And it usually comes in two forms: heme (haem) and non-haem (non-haem). The body can absorb more heme iron. This type of iron is found in animal products such as meat (including poultry) and fish. Non-heme iron is often found in plants, such as beans and pulses (such as green beans). kidney beans, black beans) and green leafy vegetables It may also be added to foods such as bread, cereals, and flour.
The daily iron requirement It depends a lot on age and gender. Consult with your doctor to find out if How much iron do you need each day from food for anemia? The recommended intake for adult men and women over 51 is 8 mg each day. For women aged 19 to 50, it’s 18 mg each day.
regulation of iron balance in the body
To control the balance of iron in the body The amount of iron absorbed should match the amount of iron lost. We lose iron through our faeces, urine, skin, sweat, hair, and nails. Women also lose iron through their menstrual periods, so women need a higher amount of iron. We need enough iron from our diet to maintain proper iron levels over the long term. But the amount of iron absorption This does not match the amount of iron we need each day, so the body must store and recycle iron. This will ensure there is adequate iron.
If we don’t get enough iron The amount of available iron will gradually decrease and the accumulated iron must be used to replace iron needs. If we continue like this for a long time The stored iron will be used up. and anemia due to iron deficiency
There are two forms of iron, heme iron and non-heme iron. Animal proteins such as beef and chicken It is an important source of heme iron. which can be easily absorbed into the body Plant-based foods such as spinach or legumes It is an important source of non-heme iron. Non-heme iron compounds are not ready to be absorbed It’s like heme iron. Eating foods high in vitamin C, such as tomatoes and peppers. along with foods that are sources of non-heme iron It will increase your ability to absorb iron.
Best source of iron for anemia
1. seafood
Most seafood such as clams, clams, mussels, whelk, squid, and oysters are high in iron. Some fatty fish such as salmon, tuna, mackerel, and anchovies. It’s also high in iron. Pacific oysters are one of the foods with the highest amount of iron at 7.2 mg per 100 grams.
Eating seafood or fatty fish three times a week can help prevent anemia. If you are concerned about mercury contamination There are also other foods that are sources of iron. such as fish oil
2. Dried peaches, prunes, and raisins
This is quite a delicious food list, isn’t it? Plus, these three dried fruits are excellent sources of iron. Dried peaches contain 6mg of iron per 100g and are easy to add to your daily diet. For example, mix prunes, raisins and dried peaches into your cereal or oatmeal. it’s breakfast Eat as a snack at noon. or eat as a dessert for dinner every day to help prevent anemia
3. Molasses
You may not be aware that molasses, which can be purchased at a bakery supply store Health food stores or some major supermarkets are another good source of iron. One teaspoon of molasses contains about 3.2 mg of iron. Molasses can be mixed with many other things. Most people mix molasses into baked goods, oatmeal, ice cream, or even toppings. on food
4. oatmeal
When it comes to oatmeal This cereal is high in iron. But they contain a compound called phytic acid, which can inhibit iron absorption, so oats should not be eaten as the main source of iron intake. One cup of oatmeal also contains B vitamins. Including vitamin B12 as well, which is a vitamin that is important for people with anemia as well.
5. mushroom
It is a good source of iron. Mushrooms are rich in riboflavin, niacin, iron and beta-glucan. (beta-glucans), which is a substance that helps make immune cells alert. One piece of mushroom may contain up to 8 mg of iron, depending on the type of mushroom you choose.
6. bean
The list of foods just keeps getting more and more delicious, isn’t it? Perennial beans are a good source of iron and are also delicious. Although all legumes contain high amounts of iron. But pistachios are the best source of iron. Because there is 15 mg of iron per 100 grams of beans.
7. apples and dates
apples and dates All are known to increase iron levels in the blood. Try adding a handful of apples and dates to your oatmeal. Yogurt you eat or even eaten as a dessert They’re both delicious ways to increase your iron levels.
8. tomato
Tomatoes have two important components: Vitamin C and lycopene (lycopene) Vitamin C helps the body absorb iron more easily. And lycopene has the ability to fight many diseases. This vegetable is also rich in beta-carotene and vitamin E. which helps with skin and hair Adding one or two tomatoes to your diet It will help your body absorb iron better. If you like drinking vegetable and fruit juice. Tomatoes may be added to the green juice. Or make it into pure tomato juice. For the body to get vitamin C to help absorb iron.
9. honey
What a sweet way to stop anemia, isn’t it? Honey is good for the whole body. And there is a reasonable amount of iron. 100 grams of honey contains 0.42 grams of iron. It also contains magnesium and copper. which increases the amount of hemoglobin in the blood Honey isn’t just good for blood. But it’s also good for your skin.
10. peanut butter
This delicious food is loved by many people. It is an excellent source of iron and is easily absorbed by the body. There are many ways to add peanut butter to your diet. For example, you can spread peanut butter on toast in the morning. Or make it into a peanut butter and jam sandwich. put in yogurt take it to dip with banana or eat directly Two teaspoons of peanut butter has 0.6 mg of iron.
11. egg
Eggs are a delicious source of protein. It is also rich in vitamins and antioxidants. That will help fight anemia. One large egg contains 1 mg of iron, an egg that can easily be added to any meal. Don’t worry about the old myth that eggs increase your body’s cholesterol levels. It’s true that eggs contain cholesterol. But it didn’t have any effect. It affects blood cholesterol, so don’t worry about adding a couple of eggs to breakfast. Cut into pieces and add to the salad. and eaten with steamed rice or can be stir-fried with vegetables
12. Whole grain bread
One slice of whole-grain bread provides 6% of your daily iron needs. Whole-grain bread is an excellent source of non-heme iron. This helps your body to be more effective in fighting iron deficiency. Try changing from white bread that has no nutrients. It’s a healthy, whole-grain bread. To help increase iron every day
13. Beat
Beetroot or red radish It is a foreign fruit that can easily be purchased at large supermarkets. It is known to be highly effective in fighting anemia. This vegetable is full of iron that helps repair. and restore red blood cells in the body This provides a large amount of oxygen to the rest of the body. Try adding beetroot to your juice in the morning. cut into salad Or bake and eat as a delicious side dish as well. You should buy beetroot that is organic. So that you don’t have to consume genetically modified products.
14. Spinach
This popular green leafy vegetable is a great help in fighting anemia. Spinach is rich in calcium, vitamin A, vitamin E, vitamin C, vitamin B9, dietary fiber, beta-carotene and of course iron. 1 cup of spinach contains 3.2 mg of iron, which is 20. % of recommended daily intake of nutrients Try adding spinach to vegetable juice, salads, or boiling it to make iron-rich spinach soup.
15. Dark Chocolate
When talking about delicious food Just 1 ounce of dark chocolate has 5 mg of iron, 1 cup of cocoa powder has 11.9 mg of iron, and even regular milk chocolate has 1.1 grams of iron. So go grab some chocolate. And let’s say goodbye to anemia.
If you feel tired, sluggish and run out of energy easily You may be having anemia. Consult a doctor and have a blood test to confirm. After that, just eat these 15 foods to fight anemia and stay energized throughout the day.