Iron (faith) – It is a vital element that is necessary for the healthy work of the human body. It is the main production of hemoglobin and other important bodily processes.
The daily rate of the element is relatively small, but stocks require periodic replenishment. Knowing your main sources, you can maintain your health regularly by eating tasty and varied.
The iron content in the food and the percentage of absorption.
Iron is present in most foods: animal products, fish, vegetables, fruits and grains. But in different foods, not only the percentage of its content, but also the degree of human absorption is distinctive.
About 10% of the mineral is absorbed from the normal GI product.. This means that it is necessary to eat 10 times more foods that contain it than without taking into account this indicator.
There is iron heme and not heme. The first is contained in animal products and is absorbed several times better.
Shellfish also have a medium content and assimilation of the element. The highest amount of Fe is preserved in unprocessed foods.
There are many Ways to improve the body’s susceptibility to minerals..
- This can help the vitamins contained in the food. If you use it with fruit, enriched. vitamin C, digestion of ferrum increases up to 5 times. To normalize the process you also need Group of B vitamins and proteins.. Caffeine, on the other hand, slows the capacity of its adoption and prevents the absorption of substances.
List of iron products.
To balance your diet, you need to know the percentage of mineral content in your food.
Its best source is the spoils. Liver of cattle or poultry, heart, kidney. Immediately behind them is the very red meat of the animals, especially the veal.
When asking which plant-based foods contain a large amount of iron, you should highlight white mushroom. Although it contains the non-heme form of the element, its quantity per 100 g of weight exceeds that of animal origin.
In second place are vegetables: soy, lentils and beans. Minerals are rich in most common fruits and vegetables found in every home: Potatoes, carrots, apples, peaches, bananas, cranberries.
Table of foods rich in iron: