It is important to make sure you include a lot of iron in your diet if you want to avoid fatigue. Because iron is an essential mineral for hemoglobin to function, it is the type of protein in red blood cells that carries oxygen from your lungs to other parts of your body. If we do not have enough iron, we will not be able to make enough red blood cells to carry oxygen, which can lead to health problems and symptoms such as extreme fatigue.
Women are more prone to iron deficiency anemia due to bleeding during menstruation, and as a result may want to consider more food. There are also a few adjustments you can make to your diet to help you absorb iron, such as using it with a vitamin C source.
“Iron intake depends largely on the health of the digestive tract,” says Dr. Margarita Kitova-John, GP, Occupational Therapist and Pharmacist. Lantern Clinic (Opens in new tab). “It starts in the stomach and usually occurs in the small intestine. Adequate fluid intake of hydrochloric acid in the stomach is essential to start the process of protein and fat digestion and to stimulate iron.
Dr. Jenny Williams, GP and Lead Clinical Operations Manager Thriva (Opens in new tab)He also said: “Iron deficiency can lead to anemia; This can lead to fatigue, heart disease, and shortness of breath. The good news is that you can give your body enough iron by eating the right foods.
Here the two experts gave us their favorite iron-rich foods and explain why it is important to eat enough. For a healthy diet inspiration, see ours A simple Mediterranean diet plan Or ours 7-day plant-based diet plan.
1. Beans and legumes
Beans and legumes are high sources of plant-derived iron. Protein And other vitamins and minerals, making them a great basis for nutrition. Canned beans and dried beans have a long shelf life so they can be a convenient and nutritious option on a busy day when there is nothing at home.
“Baked beans contain a lot of iron,” says Dr. Williams. “Like other grains, they are a great source of iron and protein but contain less fat than meat. One 200 grams of canned beans contains 2.8 milligrams of iron. If you are a 30-year-old woman, 19% of your manhood is 19% of your daily iron.”
Red kidney beans are particularly rich and contain 6.58 mg of iron per 100 g. Black beans at 5.34 mg per 100 g, and pinto beans at 5.4 mg.
“Kidney beans are great in chili cone and can be used as soups and garbanzo bean flour. Gluten free Flour, ”added Dr. Kitova-John.
2. Red meat
Red meat is probably first associated with iron and is a rich source of iron (the type of iron we get from animal sources can be easily digested by our bodies).
Beef steak contains 3.5 mg of iron per 100 g, while lamb contains 1.55 mg per 100 g. However, research has shown that eating a lot of red meat is not so good for our health Journal of Internal Medicine (Opens in new tab) Reducing red meat consumption may help reduce the risk of cardiovascular disease and increase longevity.
“Red meat is a good source of iron when eaten as part of a healthy diet,” said Dr. Williams. “A 70-gram meal contains 2.5 milligrams of iron. But you should avoid eating more than 350 grams of red meat a week. Red meats, especially meats such as bacon and salami, are associated with colon cancer. You should try to avoid eating whole-grain meats completely. Plant foods contain heme iron, which is easier for your body to absorb than iron.
Although not tasty for everyone, it contains high levels of heme-iron in the liver, which makes iron supplementation a good option if you have anemia. Goose liver can give 30.5 mg per 100 g, chicken liver 8.99 mg and veal liver at 6.4 mg.
Dr. Kitova: John explains that you should not eat liver as a food if you do not want it and it can be added to other foods. “The liver contains a large amount of iron. It can be eaten as a paste or ice and can be ground into flour in soups and stews.
4. Dried fruit
Dried fruits can be an excellent source of iron and are rich in vitamin C, which makes them an excellent alternative to iron.
“Dried fruits, such as raisins, apricots, figs, and plums, contain a lot of iron – only a small amount increases their intake,” Dr. Williams told Live Science. But since dried fruits have a lot of sugar, try to eat more. One serving five times a day is about 30 grams or 1 tbsp.
5. Dark green vegetables
Dr. Williams tells us: “Dark green leafy vegetables like cabbage, spinach and watermelon are great sources of iron. Try adding iron as a nutrient or side dish to foods to increase the amount of iron you eat.
Dark green vegetables are also a good source of vitamin C, as well as the iron needed to absorb iron properly. Although they are not a rich source of iron, dark green vegetables are very nutritious and contain vitamin C, which makes it easier for the body to absorb iron.
Dr. Kitova-John as the Source of Plants, Spinach An iron-rich foundation is a good alternative, especially when combined with other sources of iron.
Although it is often described as the richest source of iron, spinach is a good source but not the best source. Compared to red meat, the same amount is found: 100 g of spinach contains 2.7 mg of iron and 2.6 mg per 100 g of meat.
Whole chicken eggs contain 1.67 mg of iron per 100 g of iron and are rich in other vitamins and minerals, making them a good alternative to snacks or dietary protein, especially for vegetarians who do not want to eat other animal sources. Of iron.
“It also contains protein, vitamin A, vitamin D, vitamin B12 and folate,” Dr. Williams added. “Your body easily absorbs iron from animal products such as meat and eggs. So eggs are a great way to increase your iron intake if you choose not to eat meat.
Fish are a source of fat protein and provide essential fatty acids to support health and brain function. In addition, 1.63 mg of iron per 100 g, 1.02 mg of tuna per 100 g, and 0.25 mg of salmon per 100 g.
Dr. Williams Salmon is great because it is an oily fish, which means it contains many other nutrients and iron. “Salmon is a good source of iron. Other fish like prawns, mackerel, haddock and tuna. Salmon are also fatty fish. Fatty fish are a good source of omega-3 fatty acids, which help keep your body healthy.”
8. Fruits and Seeds
Peanuts and seeds are a great source of iron, and are rich in protein and other nutrients. The cache contains 6.68 mg of iron per 100 g, while the pistachio contains 3.92 mg per 100 g. And pecans 2.53 mg per 100 g. You can also eat almonds like almond butter, which makes it easier to meet your daily iron needs.
“Peanuts are high in iron and protein,” said Dr. Williams. “It also contains important vitamins and minerals, such as vitamin E and magnesium. Try to choose peanut butter with as little salt or sugar as possible. Almonds also have a lot of iron, such as hazelnuts, almonds, brazil nuts, cashews and pistachios.
Seeds are great for snacking for iron. “Pumpkin seeds are rich in other vitamins and minerals as well as iron,” said Dr. Kitova-John.
“Like nuts, they are also a good source of iron. They are easy to add to your diet – you can sprinkle them on foods such as yogurt, smoothies and salads. Or you can eat them as a snack. Just one tablespoon adds iron intake.