Iron deficiency, medically known as sideropenia, is one of the most common health problems due to malnutrition. Malnutrition is caused by inadequate intake of the necessary nutrients. If this condition is not treated, iron deficiency anemia occurs that includes the following signs and symptoms: fatigue, malaise, dizziness, hair loss, pallor, headaches, brittle nails, etc.
In order to treat iron deficiency anemia, you are required to normalize the level of iron in the blood. An important role in achieving a normal level of iron has adequate nutrition.
These groceries are rich in iron:
Spinach is one of the best natural sources of iron. Besides iron, this plant is rich in vitamin A and E, calcium, fiber and protein.
It is best to consume it raw, but if you do not love the taste of raw spinach, try it as an adition in your favourite meal.
2. Lentil (Lens culinaris)
Lentil is an excellent source of iron and fiber, which means that after a meal you fuller for longer
Additionally, the Lentil helps in reducing cholesterol and regulates blood sugar.
Liver is rich in iron, vitamins A, D, E and C, protein and also copper. It can be included in your daily menu grilled or combine it with peas, green beans etc.
But remember, liver should be consumed in large amounts, because it contains high levels of cholesterol, which can cause other health problems.
Pumpkin seeds are ideal for supplying your body with needed minerals. Beside iron, they are rich in manganese, magnesium, phosphorus and zinc. Pumpkin seeds are improving the immunity and thanks to the antioxidants they contain, they are protecting the body from cancerous changes.
5. Red meat
The red meat (pork, beef, lamb) is rich in iron, zinc, phosphorus and B vitamins. In order to stabilize the level of iron in the blood, it is recommended to be included in 3 meals per week.
BUT, it is not recommended to consume large amounts of red meat, because it can have negative effects on health and promotes the occurrence of cardiovascular diseases and certain types of cancer.
Quality dark chocolate is rich in vitamins, minerals and antioxidants. It reduces the risk of cardiovascular disease and has anticancer and anti-inflammatory action. Dark chocolate is rich in iron, manganese, magnesium, selenium and copper.
Therefore, if you have iron deficiency, consume a few cubes of dark chocolate 3-4 times a week.
Choose chocolate with higher percentage of cocoa (minimum 60-70%).
Tofu is made from soybeans and it is a fantastic source of protein, iron and calcium. Furthermore, tofu has a low level of cholesterol and contains vitamins B and K, thiamine, riboflavin, omega-3 fatty acids, magnesium and selenium
Due to its nutritional compounds, this grocery also helps in the prevention of cardiovascular disease, breast cancer, diabetes and osteoporosis