Iron plays a key role in the functioning of the body, as it is necessary for the formation of hemoglobin, a molecule that transports oxygen in the blood. Sufficient levels of iron support energy, the immune system and general well-being. Its deficiency can lead to fatigue, decreased performance and health problems, so it is important to regularly monitor your diet and include foods rich in this microelement in your diet.
One of the best sources of iron is chicken liver. It contains heme iron, which is absorbed by the body much better than iron from plant foods. In addition, chicken liver is rich in vitamin A, which supports vision, skin condition and immunity. 100 grams of the product contains up to 25 grams of protein with a relatively low calorie content.
Oysters are a useful delicacy for combating iron deficiency. They also contain heme iron, as well as copper and vitamin B12. Copper plays an important role in the absorption of iron and its conversion into hemoglobin, which makes oysters especially valuable for the hematopoietic system.
Among plant foods, lentils are one of the leaders in iron content. They contain non-heme iron, which is less easily absorbed, but the high concentration of this trace element makes lentils an important product for vegetarians and vegans. They can be used in soups, salads, curries or vegetable dishes.
A good meat alternative for a plant-based diet is tofu. This soybean product contains more iron than many meat dishes, and at the same time is a valuable source of protein. That is why tofu is often recommended for people who limit their intake of animal products.
Spinach is also known for its high iron content and ranks among the top vegetables. However, iron from spinach is less well absorbed than from meat products, so it should be combined with foods rich in vitamin C.
An unexpected source of iron is dark chocolate. The product, which is high in cocoa, contains significant amounts of this trace element, as well as copper, magnesium, and manganese. In moderation, high-quality dark chocolate can be a healthy addition to your diet.
Another useful product is stewed or cooked tomatoes. They contain a significant portion of the daily iron requirement and vitamin C, which helps the body better absorb iron from plant sources.
A balanced diet with a combination of animal and plant products allows you to maintain optimal iron levels and avoid the negative consequences of its deficiency.
