For a long time, beef has been considered a leading source of iron supplementation. However, many plant foods contain abundant iron, even higher than beef, and are good for the heart and digestive system.
adults do not necessarily rely on red meat to supplement iron, says American nutritionist Amy Goodson (US Academy of Nutrition and Dietetics). A varied diet from both animals and plants will help the body absorb iron better, while limiting the risk of excess saturated cholesterol".
Here are 5 iron-rich foods you should take regular supplementation with:
Lentils
100g of cooked lentils contain about 3.3mg of iron - much higher than the amount of iron in the same amount of beef. In addition, lentils are rich in fiber, which helps stabilize blood sugar.
Pumpkin seeds
28g of pumpkin seeds provide up to 4.2mg of iron. This is also a healthy snack, rich in zinc and magnesium, good for the immune system.
Spinach ( spinach)
100g of spinach contains about 2.7mg of iron, along with a large amount of vitamin C, which helps increase the absorption of this mineral.
Soybeans and products
A cup of boiled soybeans (155g) has more than 9mg of iron. Bean products such as tofu and tempeh are also ideal for vegetarians.
Sesame seeds (vesen)
Just 30g of sesame seeds contain about 4.1mg of iron. Scalp is also rich in healthy fats, which are beneficial for the heart.
Experts recommend that to effectively absorb iron from plants, it should be combined with foods rich in vitamin C such as oranges, guava, bell peppers. With a reasonable diet, you can completely supplement enough iron without having to depend entirely on red meat.
