See how foods with this mineral promote health and well-being
From childhood, it is common for people to hear that a healthy diet is important to stay strong or that “an empty purse just won’t stop standing.” This is because it has become popular to preach slogans to encourage children to eat. Even in cartoons, food is often associated with the absorption of nutrients in a playful way, especially with regard to iron.
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Anyone who has seen the famous “Sailor Popeye”, a hero who grew stronger by eating spinach, or has heard the story of “Jack and the Beanstalk” knows that stories like these are not so unrealistic. While these substances don’t grow magically, they do offer health benefits, such as preventing anemia and boosting the body’s energy.
In view of this, we have selected for you 10 foods rich in iron to increase the consumption of this nutrient and the health of your body. I wait!
1. Bean
Beans are a versatile and highly nutritious food. Widely consumed by different cultures, it is an excellent source of vegetable protein, which helps build and repair body tissue.
Furthermore, it is rich in both soluble and insoluble dietary fibers, responsible for the proper functioning of the intestine, weight control and energy production. “Because they are food [os feijões] very fibrous, they slow down the absorption of a meal, which is good, as they reduce appetite and the release of hormones that make us fat,” says nutritionist Fernando Castro.
two. Spinach
Spinach is a vegetable rich in antioxidants and bioflavonoids, which help promote cardiovascular health and protect cells from free radical damage associated with aging and the development of chronic disease.
Also indicated in the fight against anemia, due to its high iron content, it supports the health of the digestive system and plays an important role in eye health, as it helps protect the eyes from the damage of ultraviolet light.
3. Pumpkin seed
Pumpkin seeds are rich in essential nutrients for the body, such as protein, fiber, vitamins and minerals. With high content of antioxidants, like vitamin E and carotenoids, they help prevent premature aging and the development of chronic diseases and also help control blood sugar and strengthen bones.
4. Quinoa
Quinoa is a seed rich in proteins that help muscle function; therefore, it is very suitable for those who practice physical activity. Highly nutritious, it is also considered a superfood, as it contains various benefits for the body, including the prevention of obesity, cardiovascular disease and hypertension, as explained by nutritionist Queila Turchetto: “[A quinoa é] effective in the prevention of chronic diseases, such as osteoporosis, heart disease and other female changes resulting from estrogen deficiency in menopause”.
5. Broccoli
Like spinach, broccoli is also rich in iron and helps digestive health. Because it contains powerful antioxidants, such as vitamin C and phytochemicals, it helps reduce oxidative stress in the body, reducing the risk of chronic disease, and strengthens the immune system. Also, as it is a part of green vegetables, it prevents the increase of bad cholesterol and reduces the absorption of glucose in the blood.
6. Oats
Oats are an essential cereal for a healthy diet. Rich in fiber, calcium, iron, vitamins, proteins and carbohydrates, it increases the feeling of satiety; therefore, it is often associated with weight loss. Furthermore, the food contributes to glycemic control, thanks to the beta-glucan soluble fiber present in its composition.
“[A betaglucana] It is a type of soluble fiber that decreases the absorption of cholesterol and sugar. In this way, the daily consumption of this cereal, in fruit and in the yoghurt itself, is important for the control of diabetes and cholesterol,” says nutritionist Pollyanna Ayub.
7. tofu
Tofu is a low-calorie and low-fat food. With a high content of proteins and mineral salts, such as potassium, iron, calcium and magnesium, it is an important ally for muscle and bone health. It is often consumed by people who follow a vegan diet or who wish to to lose weight.
Also, as it contains phytoestrogens in its composition, it helps regulate hormone levels in the body, especially among women, reducing symptoms associated with menopause.
8. Egg
Eggs are a food widely used in the preparation of various recipes and this is not for nothing, because although it seems simple, it is rich in nutrients that offer various benefits to the body. “[Nos ovos] we can find all the essential amino acids that our body needs to perform vital functions, such as: immunity, nutrient transport, hormone production and tissue production. The vitamins and minerals present also have regulatory and balancing functions in the body”, underlines the nutritionist Simone Abreu.
9. Avocado
Avocado is a unique fruit and very rich in its composition. With healthy fats, it helps reduce bad cholesterol and increases the production of cholesterol well, as well as benefiting collagen production, bone health, and the immune system. This is because it is an excellent source of minerals and vitamins B, C, E and K complex.
10. Fish
Due to its nutritional composition, fish is known to bring many benefits to the health of the body, mainly for the brain and cognition. This is because they are rich in omega 3 fatty acids, which support memory, reasoning and cognitive function at all stages of life. “In addition, omega 3s help regulate blood vessel pressure, as they increase blood flow, thus avoiding an increase in blood pressure,” concludes nutritionist Roseli Rossi.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
