Iron is a mineral that is needed by the body. Its function is to bind and carry oxygen from the lungs throughout the body.
Although it seems trivial, but the role of iron is essential for our body. Distribution of oxygen, immune and red blood cell formation is strongly supported by this mineral. Iron deficiency can impair the immune system, anemia, and make the body sluggish.
Well, here are the best food sources of iron are good consumed to meet the needs of our body iron.
A. Animal sources of Iron
Eggs are rich in all minerals, including iron, and vitamin B. Ideal eggs consumed at breakfast because it contains a sufficient amount of energy.
Meat is animal foods. As easily processed beef. In 100 grams of beef fillet contains 201 kcal of energy, 14 grams of fat, and 2.8 mg of iron.
One is believed to seafood rich in omega-3 and 6. Baronang fish known to contain as much as 3.8 mg of iron per 100 grams. Selian that sardines also contain 2.5 mg of iron per 100 grams. The salmon fishing is the main source of protein and omega 3 fatty acids.
B. Iron from vegetables sources
Green vegetables such as spinach, caisin, and pokcoy is one kind of green vegetables are easily available. Leaves in green vegetables are rich in iron. In 100 grams of green spinach contains 3.5 mg of iron, 16 kcal of energy. While 100 grams caisin containing 1.9 mg of iron and 20 kcal of energy.
Potato skins, maybe most of us do not eat the skin of the potatoes and peel it for disposal. Apparently studies have found that the skin of the potatoes have iron five times larger than their own flesh potatoes. So now let yah eat potatoes with the skin.
Spinach, is a vegetable which helps us to bind iron. With spinach we can tie a lot of iron, and the spinach is already known to reduce the symptoms of anemia. So feel free to eat spinach every week. In addition to iron, spinach also contain vitamin A.
Corn is rich in iron and copper. Maize is also a good source of vitamins A and C.
Watercress is an excellent source of vitamin A and vitamin B and C. Watercress contains high amounts of iron, calcium, and potassium.
Chard is a vegetable that contains vitamin A and iron.
C. Sources of Iron Fruits
1. Apricot Fruit
This fruit contains iron which is perfect for ensuring the body gets iron intake.
2. Fruit Beet greens
Beet greens are a source of vitamins A and B2. Beet greens can also enrich the blood with iron and manganese
3. Citrus fruit
help fight diseases caused by vitamin C deficiency, as citrus fruits contain folic acid
4. Prune fruit
Prune fruit, is a type of fruit that has a lot of iron compared apples and papayas. In the prune juice contained 3mg iron. So try this fruit to smoothen our blood circulation throughout the body.
D. Sources of Iron Nuts
Nuts are often shunned because of the myth that acne can grow more. But you know? Tenryata nuts have a lot of iron. In 100 grams of beans contained 5 mg of iron and 102mg calcium. So for iron, nuts can help us spread the oksegine in the body.
1. Peanuts, green peas and soybeans
Peanuts, green beans and soy beans are processed nuts easy. 100 grams of soybeans contains 381 kcal of energy, and 10 mg of iron. While green beans contains 323 kcal of energy and 7.5 iron per 100 grams.
2. Beans Lentils
Lentils are a small round shape and can be presented to the daily menu. It can be made sweet soup or porridge. In 1 cup of lentils contains 6.6 mg of iron.
3. Brown rice
source of fiber, vitamin E, folic acid, and iron
E. Iron Sources of Processed Foods
1. Oat bread
Bread wheat is an option for dieters to memenuhiisi stomach, but it turns out wheat containing a large iron, besides having the function of preventing heart disease and cancer. So even if not on a diet of bread wheat could be an option for our iron binding.
Raisins contain iron which is very high. Raisins are also a food that is alkaline and can help the body cope with the acidic conditions.
The food is often served for breakfast menu is very good for health. ¾ cup of cereal contains 18 mg of iron. While 100 grams of instant oatmeal contains 11 mg of iron.
Currant fruit, pig, apple, pear, apricot and peach fruit is most often dried. But dried fruits that contain lots of iron is raisin and plum. ½ cup raisins contained in 1.9 mg of iron, and in 1 cup prunes contained 1 mg of iron.
5. Non-fat yogurt or skim milk
At a minimum you will get one-third of the calcium content in one cup per day. Calcium will build and maintain bone health.
Okay, that was some kind of food source of iron consisting of meat, vegetables, and fruits.