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Iron deficiency is one of the most common deficiency symptoms worldwide. Especially women who are pregnant or have heavy menstrual bleeding, vegetarians and vegans suffer from it. Iron is a trace element that the body cannot produce on its own. The red blood pigment supports the formation of hemoglobin and therefore oxygen transport throughout the body. Iron deficiency can be associated with anemia (anemia) with typical symptoms of fatigue, poor concentration and poor performance, as well as a weakened immune system.
How much iron each person needs varies from person to person. The requirement ranges from 10 to 20 milligrams per day and can even go up to 30 milligrams in pregnant or breastfeeding women. Vegetarians also often need more iron because they don’t eat meat. Here are some foods that are particularly rich in iron.
bean curd
Vegans and vegetarians should eat tofu often, as it is high in iron and protein. Additionally, tofu is low in calories and free of gluten and cholesterol. Tofu is versatile—from curry to stir-fried vegetables to scrambled egg substitute.
steak
For meat eaters, it is recommended to eat beef (in bulk). However, too much red meat is not healthy, so make sure you don’t eat more than 300g per week. This is recommended by the World Cancer Research Fund.
haricot bean
White beans also contain large amounts of iron. One serving provides about 20 percent of your daily iron needs. Because they have a very neutral flavor, they can be integrated into many dishes, including chili peppers or salads.
shellfish
Fresh mussels, especially young mussels, are rich in iron. In canned mussels, the iron content is lower. Mussels contain plenty of protein as well as vitamin B 12 and C.
Dried fruit
When it comes to iron, dried fruits are in the foreground. Mix a few raisins and dried apricots into your muesli, yogurt or salad. But once a day is enough, as dried fruits are rich in sugar. (cm/gsc)
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
