Iron is one of the most important trace elements in the human body, necessary for the synthesis of hemoglobin, which is responsible for the delivery of oxygen to organs and tissues. Iron contributes to good skin tone and affects the condition of hair and nails. For women, the daily intake of this trace element is 18 mg. We offer a list of foods rich in iron and other beneficial minerals.
A serving of six oysters contains 6 mg of iron, as well as 60 mg of calcium, 9 g of protein, and just 70 calories. In addition, oysters are rich in zinc, which helps to strengthen the immune system. However, these gourmet shellfish are a strong allergen, so be careful.
1. White beans:
Same as chili beans. A 100-gram serving provides the daily requirement of dietary fiber and contains 6 mg of iron and 1,100 mg of potassium, a lack of which can lead to fatigue. Also, white beans are high in protein, calcium, B vitamins, and antioxidants. They have a delicate, rich taste, somewhat reminiscent of potato. When canned, the flavor is lost, so we recommend using dry beans. Having previously been soaked overnight, they are boiled until soft from 40 minutes to one and a half hours. Boiled white beans are great as a simple side dish for meat and in thick soups. Mashed potatoes are also made from them.
2. Beef liver:
100 g of beef liver contains about 7 mg of iron. It is one of the champions in the content of B vitamins, as well as an excellent source of vitamins A and D. And most importantly, it is low in calories - only 170 calories. Before cooking, it is recommended to soak the liver in milk for several hours, which will make it especially soft and tender.
3. Lentils
Iron in 100 g of lentils - almost 12 mg. It is also rich in other trace elements, including magnesium, which is essential for the proper functioning of the heart and nervous system. Lentils are a source of tryptophan, an amino acid that is converted in the human body into serotonin, which is responsible for a good mood. Like white beans, lentils are high in fiber - 12 mg per 100 g of product.
4. Tomato juice:
Compared to other foods, the iron content of tomato juice is low - 1 mg per glass. But it is a good source of other trace elements: chromium, molybdenum, and cobalt, which are necessary for the body's metabolism. A glass of tomato juice contains 50% of the daily value of organic acids.
5. Spinach:
In terms of iron content, spinach surpasses even lentils - 13.5 mg per 100 g. An additional plus is a low-calorie content (23 kcal). It is also rich in beta-carotene (4.5 mg), which has beneficial effects not only on vision, but also the immune system, and calcium (106 mg), which is essential for healthy teeth, bones, and muscles.
6. Potato:
One large baked potato contains 3 mg of iron, high amounts of vitamin C and B vitamins, which are responsible for cellular metabolism. Potatoes are also a good source of potassium and easily digestible minerals.
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