Are you short of energy? Are you tired of always feeling tired? Have you been diagnosed with any anemia? If you answered affirmatively to any of the previous questions, you should take supplements and intentionally add a lot of iron to your diet. People with anemia need 100 to 200 milligrams of iron per day. Here you can find out what to eat and what to drink to restore energy levels with a high iron content in the diet.
Red meat
If you want to get more iron in your diet, but you’re neither vegan nor vegetarian, eat lean meat at least twice a week. Lambs and beef are both reliable sources of iron. Pork also contains iron. How much iron does lean meat contain? 100 grams of beef provides 15% of the recommended daily amount of iron. Lean meat also supplies the body with other essential nutrients such as B vitamins, protein, selenium, and zinc.
Beef and chicken liver are excellent sources of iron, as are folic acid, iron, vitamin A, B vitamins, and copper.
liver
Not everyone can tolerate the taste of the liver. However, if you like your liver and are deficient in iron, you need to eat more. 100 grams of pork liver supplies more than 30% of the recommended daily amount of iron.
chicken
Chicken is also high in iron and contains a little more flavorful dark meat. If you only eat white meat, that’s fine. This is because the necessary iron content can be obtained by cutting lean chicken. A 3.5 ounce serving of Light Meat Chicken provides you with about 6 percent of your recommended daily iron intake, while the same amount of Dark Meat deducts you 7 percent.
Mussels and other shellfish such as oysters and lajonkairia are abundant sources of iron.
seafood
All types of shellfish contain iron. The shellfish with the highest iron content are mussels, oysters and lajonkairia lajonii. For example, 100 grams of mussels contain more than one-third of the recommended daily amount of iron. If you are a pescetarian, consider consuming shellfish on a regular basis to ensure that you get enough iron in your diet.
Tofu
For vegans, consider eating more tofu to increase your iron intake. Different brands of tofu have different levels of iron. However, tofu generally has more iron than lean meat. Half a cup of tofu contains about 3 milligrams of non-heme iron.
Many consider kale a superfood because it is an excellent source of vitamins and minerals, including iron.
Kale
Like the liver, kale has a slightly acquired taste. But if you like kale and you need to get more iron, you should definitely include it in your diet. Raw kale contains about 1.47 milligrams of iron per 100 grams of cup. Kale is an excellent source of iron for vegans and vegetarians.
spinach
Spinach is another wonderfully healthy food that is high in iron. A 100 gram cup of spinach contains about 2.7 milligrams of iron. This is about 15 percent of the recommended daily dose.
Not only does lentils contain iron, they are also an excellent source of protein and fiber.
Lentils and beans
Only one lentil contains more than 35 percent of the amount of iron an adult should consume daily. Black beans and green beans are also rich in iron. If you don’t eat meat or fish, make sure your diet contains beans and lentils to maintain proper iron levels.
Dried fruit
Dried fruits are also packed with iron. It doesn’t contain as much iron as the other types of foods mentioned in this article, but eating dried fruits gives you the recommended daily intake without overdosing on protein. can do. 100 grams of dried fruit contains 0.8 milligrams of iron.
Asparagus is an excellent source of iron, vitamin C and dietary fiber.
asparagus
Asparagus is another iron super sauce for vegetarians, vegans, and those who avoid eating a lot of meat for health reasons. Contains 2.14 mg of iron per 100 grams.
Beetroot juice
Do you like the taste of beetroot juice? If so, if you have iron deficiency, you should drink it. Beetroot juice is the perfect drink for those who need iron and vitamin C. Drinking beetroot juice is a great way to improve hemoglobin levels in your blood.
Most people know that prune juice contains fiber, which is also a good source of iron.
Prune juice
4 Liquid ounces of prune juice contains 1.5 milligrams of iron. Prunes are also rich in fiber, so people consume prunes to cure constipation and ensure regular bowel movements. To restore iron levels, drink delicious prune juice daily.
Vitamin C
When eating iron-rich foods and drinks to combat anemia, be sure to also take vitamin C. Vitamin C helps absorb iron.
Food and drinks to avoid
To maximize your iron intake, avoid foods and drinks that lower that level. Foods and drinks that can lower iron levels include tea, coffee, dairy products, milk, grapes, corn, parsley, chocolate, and peanuts.
More energy
If you decide to modify your diet to include more of the foods and drinks you read here, you will slowly but surely raise your iron levels and recover from anemia. As a result, you have more energy and less tiredness. It also makes it easier for you to carry out your daily activities without feeling dizzy, out of breath, or palpitations. Getting enough iron in your diet will improve your overall health and quality of life.
