Iron is an essential mineral that helps create red blood cells and transport oxygen in the body. A prolonged lack of iron can cause fatigue, reduced concentration, and reduced labor capacity. An 85-gram bowl of beef steak provides only about 2.5 mg of iron. In fact, there are many familiar foods that exceed this level.
According to allison Herries, a clinical nutritionist in the US, diversifying iron sources helps the body absorb better and limits dependence on red meat, which should not be consumed too much.
8 foods richer in iron than stewed
Oysters: Only three oysters provide about 6.9 mg of iron, nearly three times the amount of Tet steak. This is one of the most easily absorbed sources of heme iron.
plets: An 85-100 gram serving of men contains about 5.7 mg of iron, and is rich in protein and zinc, which is good for immunity.
Duck meat: Less popular than chicken, duck breast contains up to 3.8 mg of iron per serving, far exceeding the usual bowl of beef stew.
Chicken or duck eggs: Chicken eggs provide about 3.2 mg of iron/feed, duck eggs are about 2.7 mg, much higher than chicken eggs (only about 1 mg).
Bieton: An 85-gram serving of wild beef contains about 2.9 mg of iron, which is less fat than regular beef.
Spinach: A bowl of boiled spinach provides up to 6.4 mg of heme-free iron. Although it is more difficult to absorb than animal iron, the high content is still very significant.
Iron-fortified cereals: Many breakfast cereals are supplemented with 816 mg of iron per serving, helping to quickly meet the daily iron needs if used properly.
Sardines: canned sardines contain about 2.5 mg of iron per serving, equivalent to a steck of Tet, and are rich in heart-healthy omega-3.
How to eat to effectively absorb iron?
Nutritionist Kelly Burch (USA) recommends: Iron from animals is easier to absorb, but with plant sources, combine it with foods rich in vitamin C such as oranges, lemons, tomatoes to increase efficiency.
Vegetarians should consume more iron than the usual recommendation and avoid drinking tea and coffee right after meals because it can hinder iron absorption.
