10 Iron-Rich Foods for a Flawless Diet
A daily and regular intake of iron is essential to ensure the proper functioning of our bodies. As part of a diet, it is necessary to ensure that you eat foods containing this mineral. What are the foods richest in iron?
While dieting, it is possible to adopt many good reactions to losing weight and taking care of your health. Some people then decide to monitor their diet, reduce consumption of certain foods, or resume physical activity. However, it is necessary to pay attention to the risks of deficiency.
What is the role of iron in our bodies?
Food contains minerals, vitamins and nutrients necessary for the proper functioning of the body. Among them we find in iron in particular. The body does not produce this trace element naturally. So it is only absorbed through food.
Iron affects several roles in the body:
Production of hemoglobin, a protein found in red blood cells, which promotes gas exchange with the external environment.
The production of myoglobin, a protein that serves to supply oxygen intended for our muscles.
Enzymes involved in respiration and DNA synthesis.
In 2016, the National Agency for Food Safety, Environment and Occupational Health (ANSES) revealed its recommendations regarding the nutritional values of iron. Therefore, the daily intake is set at 11 mg in adult men, women with low or normal menstrual loss, and postmenopausal women. Estimated 16 mg per day for women with heavy periods.
What is the difference between heme iron and non-heme iron?
There are two types of iron: heme and non-heme. In the first case, the iron comes from foods of animal origin such as red meat, poultry, organ meats, and fish. Approximately 70% of iron is present in the form of heme in the body. Binds to myoglobin and hemoglobin.
Heme iron comes from plants such as fruits, vegetables, and eggs. The body absorbs this type of iron in particular. Their absorption also varies according to the foods that make up the meals. Tea, for example, reduces the absorption of non-heme iron while vitamin C enhances it.
How does iron deficiency manifest itself?
It can alert the various signs of iron deficiency. It can appear as:
- exhaustion
- Pale skin
- Shortness of breath
- Dizziness
- headache
- weak immune system
- hair loss
- brittle nails
These various signs can be caused by iron deficiency or anemia. The latter is equivalent to a lower iron level than normal values. It may be due to improper use of iron in the diet or to blood loss. Iron deficiency can also lead to a decrease in mental and physical abilities,
What foods are high in iron?
Various foods containing iron help to avoid deficiency. This is particularly the case with algae, and especially with aonori. Primarily used in Japanese cuisine, this green algae contains approximately 234 mg of iron per 100 grams. So you can add it to your dishes to fill this trace element.
Antioxidants, anti-inflammatories, tonics...we know: spices are excellent health allies for strengthening our bodies. Turmeric, cumin and black pepper are also rich in iron. In addition to seasoning our dishes, this spice enhances the intake of this mineral within our bodies.
News that satisfies the most greedy: cocoa, which is at least 70% in dark chocolate, contains a good amount of iron. In case you are a little hungry, you can thus nibble on a small square of chocolate without any hesitation.