Top 10 iron-rich foods

Iron deficiency has a big impact on your health. And women are the most vulnerable group to iron deficiency. Add iron to your body with the following foods:

Iron is essential for the production of hemoglobin (Hb) red blood cells in the blood, helping to bring oxygen to all parts of the body. And most women are deficient in hemoglobin for many reasons, such as fatigue, stress, insecure nutrition, and especially blood loss during menstruation.

As a result, they often feel tired and exhausted very quickly. Therefore, iron consumption is really necessary. You can supplement iron by providing iron-rich foods to your diet.

1. Types of nuts

Nuts are rich in iron and other nutrients, very good for the body. (Photo: magforwomen)

Nuts such as walnuts, hazelnuts, pine nuts, almonds, peanuts (peanuts), cashews . that we add to our daily diet will help your meal richer, appetite than. With 100 grams of granules provide about 3.7mg of iron for the body.

2. Molluscs

Types of mollusks such as oysters, oysters, mussels, oysters, scallops, snails . not only help you create strange, attractive dishes but also contain a large amount of iron. Add a daily diet to ensure adequate nutrition for the body.

3. Tofu

For vegetarians, tofu is also rich in iron. Just half a cup of tofu, you can also provide about 1.82 mg of iron to your body.

4. Liver

The liver can be prepared by frying, stir-frying, boiling, baking, or eating raw, which is a very rich source of iron for you. You should consume the best types of liver such as beef liver, foie gras, chicken liver and pig liver.

5. Spinach (spinach)

This healthy, green leafy vegetable will definitely help prevent the body's iron deficiency. You will give 2.7 mg of iron by eating only 100 g of spinach.

6. Egg yolk

Many people think that only the white part of the egg is healthy. However, in fact, 100 g of egg yolk contains 2.7 mg of iron. Therefore, when using eggs for cooking, you should not remove the yolk.

7. Turkey

Turkey meat is white meat, it is also a smart choice for people who want to lose weight and reduce cholesterol. A serving of about 85 g of turkey meat has about 1.1 mg of iron.

8. Cereals

Why do people say that cereals create a healthy and adequate diet? Because cereals are an extremely healthy source of iron. You can consume cereals in hot or cold form. Cold cereal gives you 1.8 mg to 21.1 mg of iron. However, when hot cereals, iron content decreases, ranging from 4.9 mg to 8.1 mg.

9. Pumpkin seeds

Pumpkin seeds are full of nutrients, in addition to iron and they also contain calcium, zinc and magnesium, which are the most important minerals for the body. You only need to consume a small amount of pumpkin seeds daily, they will help replenish nutrition, help the body stay healthy both inside and outside beauty.

10. Dark chocolate and cocoa powder

Dark chocolate not only makes your taste buds satisfied, they also meet the body's iron needs. Cocoa powder, too, you should use it as a delicious and complementary dessert. They are known to reduce cholesterol and blood pressure.