Iron deficiency anemia - every fifth inhabitant of the planet suffers from it. According to statistics, you can fix things by eating foods that contain iron in large quantities.

Do you notice that you have become more tired than usual by the end of the working day, often feel weak, and suffer from headaches or dizziness? Get tested as soon as possible to check your blood - it is likely that you have anemia. Do not rest. If these symptoms do not bother you, you are not protected.


For the healthy functioning of the body and circulatory order, everyone should maintain iron levels. Take a closer look at your diet and include foods containing iron in your diet. Why does our body need it? Iron is involved in many vital processes, but the most important is the transport of oxygen to the tissues. In other words, it helps the body to assimilate what it simply cannot exist without. Transportation takes place with hemoglobin's help - the most crucial blood element, which just delivers oxygen to cells, taking carbon dioxide from them. Also, iron is directly involved in the formation of DNA, which also positively affects human health.


Seeds

100 g = up to 100% DV for iron



Seeds are the most potent source of iron. One handful of sesame or raw pumpkin seeds contains your total daily allowance or more! Therefore, it is essential to use them in moderation; otherwise, you can get an excess instead of iron deficiency, which is not the most pleasant purchase. Sunflower seeds also contain a lot of iron, up to 50% of the daily value.


Nuts

100 g = up to 30% DV

Most nuts are rich in iron. In terms of the volume of its content, they are equivalent to meat. Most iron is found in pistachios, peanuts, and almonds. Slightly less in hazelnuts, cashews, and pine nuts.


Beef

100 g = about 25% of the daily value of iron

When it comes to meat, there is an unbreakable rule: the darker it is, the more iron it contains. Therefore, the choice falls on beef. Beef and veal liver is especially rich in iron. Lean beef is best for fewer calories and less saturated fat. Don't like beef and prefer poultry? Follow the rule: choose dark chicken and turkey.


Dark chocolate

100 g = up to 25% of the daily value of iron. Chocolate lovers can breathe a sigh of relief - their favorite product is not only tasty but also healthy. True, we are not talking about milk. However, about dark chocolate - in addition to iron, you can still find up to 56% and 15% of the daily value of copper and magnesium in it. However, its benefits are not limited to this - chocolate also has a beneficial effect on cholesterol. It may lessen the danger of strokes and heart attacks. Nutritionists advise getting the most out of chocolate and consume a product with a minimum of 70 percent cocoa.


Spinach

100 g = more than 10% of the daily value for iron

Spinach is present in almost all existing diets because it contains many vitamins, acids, and minerals. Iron is no exception. You can add spinach to a salad or use it as a side dish with fish or meat. If you don't like the prospect of chewing the leaves, use them in soups, and green smoothies, put a little in your usual sandwich. In general, use all possible camouflage methods. The principal thing is that you have it.


Broccoli

100 g = up to 6% of the daily value of iron.



The benefits of broccoli are very high in iron and, importantly, the presence of vitamin C (112% of the daily value in 100 g of product), which helps the human body absorb iron more efficiently. Broccoli, like its cruciferous counterparts - cabbage, Brussels sprouts, and cauliflower - contains plant compounds believed to protect against cancer, as well as substantial amounts of vitamin K and folate.


Canned tuna

100 g = almost 10% of the daily value of iron

Fresh tuna can be challenging to find. Frozen or steak is usually sold in specialized fish stores and shops. It is much easier to take canned. It is much cheaper, and in combination with rye bread and herbs, it is no less tasty.


Turkey

100 g = up to 13% of the daily value of iron.

 Yes, this bird cannot be called the record holder for iron content, but do not rush to write it off because dark turkey meat contains as much as 28 grams of protein per 100 g serving, as well as zinc and selenium. It is not for nothing that turkey is often advised for dietary nutrition - its meat helps to feel full, increases the metabolic rate, and prevents muscle loss.