Iron is one of the most important trace elements in the human body, necessary for the synthesis of hemoglobin, responsible for the delivery of oxygen to organs and tissues. Iron promotes good skin tone and affects the condition of hair and nails. For women, the daily norm of this trace element is 18 mg. We offer a list of products rich in iron and other useful minerals.
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A serving of six oysters contains 6 mg of iron, as well as 60 mg of calcium, 9 g of protein and only 70 calories. In addition, oysters are rich in zinc, which helps strengthen the immune system. Nevertheless, these delicious shellfish are a strong allergen, so follow the measure.
The same as chali beans. A 100-gram serving provides a daily allowance of dietary fiber and contains 6 mg of iron and 1100 mg of potassium, the lack of which leads to rapid fatigue. White beans also contain a lot of protein, calcium, B vitamins and antioxidants. They have a delicate, rich taste, somewhat reminiscent of potato. In canned form, the taste is lost, so we recommend using dry beans. Pre-soaked overnight, they are cooked until soft from 40 minutes to an hour and a half. Boiled white beans are good as a simple side dish to meat and in thick soups. They are also made into mashed potatoes.
100 g of beef liver contains about 7 mg of iron. It is one of the champions in the content of B vitamins, as well as an excellent source of vitamins A and D. And most importantly, it is low in calories — only 170 calories. Before cooking, it is recommended to soak the liver in milk for several hours, which will make it especially soft and tender.
Iron in 100 g of lentils is almost 12 mg. It is also rich in other trace elements, including magnesium, which is necessary for the proper functioning of the heart and nervous system. Lentils are a source of tryptophan, an amino acid that is converted into serotonin in the human body, which is responsible for good mood. Like white beans, lentils contain a large amount of fiber – 12 mg per 100 g of product.
Compared with other products, the iron content in tomato juice is low – 1 mg per glass. But it is a good source of other trace elements: chromium, molybdenum, and cobalt, which are necessary for metabolism in the body. A glass of tomato juice contains 50% of the daily value of organic acids.
In terms of iron content, spinach surpasses even lentils – 13.5 mg per 100 g. An additional plus is low calorie content (23 kcal). It is also rich in beta-carotene (4.5 mg), which has a beneficial effect not only on vision, but also on the immune system, and calcium (106 mg), which is necessary for the health of teeth, bone and muscle tissue.
One large baked potato contains 3 mg of iron, a large amount of vitamin C and B vitamins responsible for cellular metabolism. Potatoes are also a good source of potassium and easily digestible minerals.