30 iron-rich foods to avoid fatigue and headache
If you have been diagnosed anemia on occasion, you know what symptoms usually present in iron deficiency and how this gap is evident in the daily life: fatigue, weakness, headache, moodiness, hair ...
We can not forget that iron is the mineral that allows blood to transporting oxygen the organs to function properly but sometimes, their effects are masked by the exhaustion felt so typical women, who do not give too much importance until, little by little, we feel weaker and weaker.
In the absence of oxygen in blood the heart is forced to work faster, thus, that fatigue can become very pronounced. However, if we schedule some periodic analysis and increased consumption of foods rich in iron in our diet, we will avoid annoying anemia so typical of us women.
We invite you to take note of the following information. It's very useful for you!
The importance of combining the iron-rich foods
We understand that the Spanish Nutrition Society, there are many iron-rich foods, however, must know how to combine them to take a balanced and varied diet that keep our bodies that level of iron, usually, and in the case of women, usually lost due to menses .
It is interesting that iron absorption is usually carried out in the small intestine, and will always better on an empty stomach. However, there are some foods that will prevent the iron is properly absorbed, hence we should be very careful how we combine foods.
The food that is better not to mix with those having iron in its composition are:
- The tea
- The oats
It is not at all to stop consuming, but not combine or space consumption to give us time to digest and absorb iron. That is, we can include in our breakfast tea and a bowl of oatmeal, then, in our noon meal, make us some delicious spinach with walnuts and asparagus.
Beware calcium, polyphenol and phytic acid
Foods that prevent us absorb iron containing phytic acid as, for example, wheat flour, preventing 75% of the uptake of this important mineral. At the same time, polyphenol in tea it is also one of the most potent inhibitors that exist in nature for iron absorption.
The action of calcium in our body it is also very complex. Although women need this essential mineral for our bones, their intake turn weakens the action of iron, since it does is block its passage through the cells lining the small intestine. So, the secret would be to learn to combine foods.
You can prepare as we say a breakfast rich in fiber and calcium in the morning, then at noon or at dinner, raising the level of iron turn combined with vitamin C. As you know, fruits like lemon help us this mineral is assimilated more easily.
Now let us see what are the most iron-rich foods you should include in your diet are.
See also: How to increase iron levels naturally?
Foods rich in iron to prevent anemia
Surely the first thing that comes to mind when we talk about iron-rich foods are lentils. While it is true that legumes are generally well suited to fight anemia, to benefit it would be even more interesting than We learn to prepare more varied dishes with which further enhance its properties.
There are iron rich spices, natural plants and fruits that will help us to further raise the level of iron and we are going to provide vitamin C to absorb this mineral in the small intestine. So that, prevents your meals "be boring" mixture, for example, prawns with broccoli, or spinach with raisins, pine nuts and pineapple, or turkey breast with mustard ... There are dozens of ideas to enjoy and caring for our health.
Notes the iron-rich foods:
- dried oregano
- Red meat
- Cinnamon powder
- Chili powder
- Black pepper
- Canned clams
- Canned sardines
- Paprika powder
- fried corn
- Pichon, skinless, roasted
- White pepper
- Chicken egg, dried yolk
- Dark chocolate
As a recommendation, it would be ideal after your meals you prepare by rich desserts made with fruit salads, there where never missing vitamin C present in oranges, kiwis, papayas or mangos. You can also combine them with meals or prepare natural juices.
We recommend reading: 3 Recipes and food to combat anemia