Iron is one of the key trace elements for human health. Iron is contained in every cell of the human body and plays a key role in the process of cell growth, as well as in building the resistance forces of the body.
The main function of iron is to take an active part in the structure of proteins, thereby assisting the supply of oxygen to the tissues and organs, and to take part in the formation of red blood cells.
Unfortunately, the diet of modern man is increasingly poor in iron. The iron deficiency, from which more and more people suffer, is due not only to the reduced intake of iron, but also to the body's needs for it, and in women they are higher than in men.
In order not to face some of the symptoms of iron deficiency, it is good to emphasize foods rich in iron.
When preparing your menu with foods rich in iron, you should keep in mind that iron in food products is conditionally divided into two types - hematin, which is found only in animal meat, and non-hematin, which is found in vegetable foods and dairy products and eggs. Hematin iron is more absorbable.
Main sources of iron for our body are red meats, liver, green leafy vegetables - nettles, spinach, collard greens, etc., seafood and fish and fruits, such as oranges, grapefruits, kiwis and strawberries.
Among the main sources of iron are also kidneys, poultry and eggs. Along with red meats, seafood is also an excellent source of iron, with clams, oysters, octopus and shrimp being preferable to regular fish products.
Of course, iron is contained, as we have already said, also in products of plant origin. Beans, lentils, chickpeas and broad beans are rich in iron.
Other plant sources of iron are green leafy vegetables such as spinach, nettles, collard greens, celery, broccoli, asparagus, Brussels sprouts and parsley.
For people who suffer from iron deficiency anemia, it is mandatory to include citrus fruits such as oranges, lemons, tangerines, grapefruit, blueberries and watermelon in their diet.
For people who do not eat meat, shiitake mushrooms are a good alternative because they are rich not only in iron, but also in selenium, protein and vitamin C.
Among foods rich in iron, we will not forget to mention also cereals, as well as eggs and dairy products, which should be a mandatory part of our table.
NB: No matter what you eat, iron will not be absorbed by the body without enough Vitamin C, so you should include foods rich in this vitamin in your diet.
