Iron is the main element of hemoglobin: a protein that oxygenates the cells of the body. Lack of iron in the body is especially common among children and pregnant women. Symptoms of low hemoglobin include lethargy, constant fatigue, and pale skin. Iron can be obtained from vitamin preparations, but it will be much more natural to get it from natural products. The right combination of foods rich in iron will help meet the body's daily need for this trace element.
Instructions
Step 1
Meat and seafood are rich in iron. The darker the color of the meat, the more iron it contains. For example, veal liver contains 14 mg of iron per 100 g of liver. Then comes the pork liver, kidneys, beef tongue. Beef and lamb contain about 3 mg of iron. White chicken contains only 1 mg of iron. This microelement is especially abundant in shellfish: mussels, shrimps, oysters.
Step 2
Vegetables and fruits are also rich in iron elements. From the legume family, peas, white and green beans, lentils and beans can be distinguished. They are among the foods with the highest iron content. Dark green vegetables such as spinach, Brussels sprouts and cauliflower, broccoli contain up to 3.6 mg of iron per 100 g. Parsley greens contain 5.8 mg of a useful trace element, and corn and artichokes about 3-4 mg. Among the fruits, the most useful are green apples, pomegranates, pears, plums and persimmons.
Step 3
Nuts and seeds can also help you replenish iron stores. The highest iron content will be in pistachios, peanuts, almonds and walnuts, it contains about 4-5 mg. Halva, sesame or sunflower is very useful for low hemoglobin. These foods contain up to 50 mg of iron.
Step 4
The human body assimilates iron of animal origin better than its vegetable form. To fully assimilate the elements of iron, eat meat dishes with vegetable side dishes. Cereals and flour products (rye or wheat) will interfere with the absorption of iron into the blood, retaining it in the intestines.
Step 5
For better iron absorption, add lemon, bell peppers, or herbs to soups and salads. And after a meal, drink a glass of tomato or orange juice, because vitamin C increases the amount of the absorbed trace element by almost 2 times.
Step 6
If you have low hemoglobin, then for its rapid recovery, you should temporarily stop drinking tea, coffee and dairy products. Calcium in milk and tannin in tea block the absorption of iron by the body. Drink juices or compotes made from dried fruits and berries instead of these drinks.
