For those who regularly exercise, supplementing enough iron will help the body recover faster, limit fatigue, cramps and physical decline.
According to sports nutritionist Dr. Nancy Clark (USA): High-intensity practitioners are at higher risk of iron deficiency than normal. Combining foods rich in iron, especially from nuts, is not only good for blood but also supports the process of muscle regeneration after exercise".
Here are some typical types of seeds:
Pumpkin seeds
28g of pumpkin seeds contain about 4.2mg of iron, nearly double the same amount of beef. In addition, pumpkin seeds are rich in magnesium - a mineral that helps reduce muscle contraction and improve exercise performance.
Sesame seeds (vesen)
30g of sesame seeds provide more than 4mg of iron and healthy unsaturated fats, which help reduce muscle inflammation and support recovery.
Cashew seeds
Rich in both iron and zinc, cashews help the body maintain a healthy immune system, while supporting the synthesis of protein in muscles.
Sunflower seeds
In addition to iron, this type of seed also contains a lot of vitamin E - an antioxidant that helps protect muscle cells after heavy training sessions.
Soybeans and processed products
A bowl of boiled soybeans has more than 9mg of iron, a perfect source of protein for vegetarians.
To absorb iron from nuts more effectively, experts recommend combining it with foods rich in vitamin C such as guava, oranges, strawberries. At the same time, limit drinking tea and coffee immediately after meals because it can reduce the absorption of this mineral.
