Top iron-rich foods that can improve levels of haemoglobin

Iron is a micronutrient necessary for the body to produce red blood cells (red blood cells).

The main function of these cells is to provide oxygen to tissues and organs. Iron is also part of many proteins and enzymes that help maintain health. Hemoglobin is an iron-rich protein found in red blood cells. If the body lacks this element, there may be disorders of the cardiovascular system, nervous system, respiratory and digestive organs.

It is necessary to choose foods with high iron content to maintain the level of iron in the body:

 - A 100-g serving of beef or ground beef, served in any form, is a sure way to supply your body with 2.7 mg of iron.

 - 100 g of pumpkin seeds (raw or roasted) will provide the body with 13 mg of iron.

 - Legumes are an ideal source of iron for vegetarians. Boiled beans, chickpeas, peas, soybeans, and lentils contain an average of 3.3 mg of the trace element per 100 g.

 - Spinach is the absolute record holder among vegetables in terms of iron concentration. The leaves of the vegetable contain 3.6 mg of iron per 100 g.

 - The popular cereal quinoa contains about 1.5 mg per 100 g serving.

Plant and animal iron are absorbed differently. Hemic (animal) iron is absorbed completely, without loss, unlike plant iron. But you can help your body by:

 - Consume foods or supplements that are high in vitamin C at one meal. For example, foods with vitamin C - oranges, other citrus fruits, tomatoes, broccoli and strawberries;

 - Combine foods with both animal and plant iron;

 - Use a cast-iron pan to cook foods high in iron.

 There are some actions that make it difficult for the body to absorb iron. Here are some tips on how to avoid this:

- If you drink coffee or tea, drink it between meals, not during.

- Do not consume more than 40 g of fiber per day.

- Do not consume foods high in calcium (such as dairy products or calcium-enriched juices) and iron at the same time.

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