Iron is the most important mineral that our body needs to function properly. Let’s learn 4 tips to improve its absorption in the body.
At lunch time, we offer an extensive menu for you to sample. However, many times we choose the most direct and unhealthy course of action. The healthy nutrition we seek should aim to consume foods rich in vitamin E. iron Make it the most fully absorbed in the body.Today we will learn four Skill to achieve this purpose.
What is iron?
This is a mineral that belongs to the group of trace elements and is abundant in the body.
In addition to this, iron is a major component of hemoglobin, which transports oxygen from the lungs to the rest of the body.
Amount of iron needed according to age and sex
Children from 0 to 3 years old 7mg
Children aged 4 to 9 9 mg
Children aged 10 to 12 12mg
Children/Adolescents 13 to 19 years old 15 mg
10 to 19 year old girls/teens 18mg
Adult men over 20 years old 10mg
Adult women aged 20 to 49 18mg
Adult women over 50 10 mg
Pregnancy (2 halves) and breastfeeding 18mg
Tips to Improve Iron Absorption
keep them adequate hemoglobin levels A form that can be properly assimilated is required in the organism. Next we’ll look at 4 ways to do it.
1. Mix multiple proteins in the same dish
Knowing how to combine heme iron foods (animal sources) and non-heme iron (plant sources) is important. increase the intake of the former, Increase seconds to absorb.
That said, the two types should be mixed in daily meals, such as: beans and fish, wheat and meat, chicken and potatoes etc.
2. Add bean sprouts
Sprouts are live food they are intact until the moment they are consumed. They are nutrients that fall under the “superfood” category.
These include: Alfalfa, soybeans, chickpeas, corn, wheat, ETC
3. Eat more foods rich in vitamin C
Foods containing vitamin C are conducive to the full absorption of iron. The most common foods where we can find this asset are as follows: parsley, peppers, oranges, tangerines, lemons, strawberries, kiwi, pawpaw, Mango, pineapple, guava.
4. Eat foods that reduce iron absorption in moderation
Some inputs are not conducive to the body to absorb more minerals. The food list is as follows: cereals Whole grains, coffee, tea, chocolate, red wine.
Thus, we know that it is ironwhat is the daily intake and Skill How can it be better absorbed by the body.