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Advice from nutritionists.
Iron is one of the most important trace elements for our body. It participates in the process of blood formation, maintains hemoglobin levels, and supplies oxygen to all organs and tissues. Iron deficiency can lead to anemia, weakness, impaired immunity, and other health problems. Nutritionists recommend including iron-rich foods in your diet to maintain normal levels. Today we will talk about two products that can provide you with a supply of iron for the whole year, Ukr.Media informs.
Liver (beef or chicken)
Liver is a real record holder for iron content. Just 100 grams of beef liver contains about 6,5 mg of iron, which covers almost 40% of the daily requirement for an adult. In addition, liver is rich in vitamin B12, which promotes iron absorption, and protein, which is necessary for maintaining energy.
Why is the liver so useful:
- High bioavailability of iron (heme iron, which is easily absorbed).
- Rich in vitamins (A, B12, folic acid).
- Accessibility and ease of preparation.
How to use:
Liver can be stewed, baked, or made into pates. The main thing is not to overcook it to preserve the maximum amount of nutrients.
Lentil
Lentils are a plant-based source of iron, perfect for vegetarians and those who don't like meat. 100 grams of lentils contain about 3,3 mg of iron. In addition, they are rich in fiber, which improves digestion, and vegetable protein, which is necessary for maintaining energy.
Why lentils are so healthy:
- Contains not only iron, but also folic acid, which helps it be absorbed.
- A low-calorie product with a high nutrient content.
- Suitable for a variety of dishes: soups, salads, side dishes.
How to use:
Lentils can be added to soups, made into meatballs, or used as a side dish. For better iron absorption, combine them with foods rich in vitamin C (such as bell peppers or lemon juice).
