Sufficient amount of iron in the body ensures oxygen transfer round the body. This keeps the body healthy and strengthened. Iron as a nutrient has been abused on several occasions in situations where individuals involve themselves in over consumption of iron in form of supplements and various other ways through which people seek to get iron. I grew up in a community where people monger rumours that certain food substances contains iron. These nutritional misconception spread like wide fire and some individuals have fallen prey to this wrong information. Some end up purging their system just because a friend who has no in-depth knowledge of iron said one or two food substances contain iron.
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Iron deficiency is one of the commonest nutritional deficiencies also known as anemia. This keeps the body vulnerable to infections and in pregnant women premature delivery. It is recommended that women of ages 18-50 consume 18 milligrams of iron per day to make up for ones lost during their monthly mensuration.Pregnant ones require 27milligrams/day while we the men just need 8milligrams/day. Meeting your daily iron requirement is so simple only if you will get the foods listed below as part of your daily diet:
Sources of iron: Plant sources
Beans: This is the common food which most individuals don’t know contain iron. A cup of beans for instance provides you with 49% of the iron you need a day.
Nuts: If you are a lover of nuts definitely you are on the right track. Nuts are naturally endowed with iron especially cashew nuts. This yields 9% of the iron you need a day, peanuts inclusive.
Dark leafy vegetables: A common example is fluted pumpkin leaf. These leafy vegetables supplies you with 36% of your daily requirement .I guess you now know why every dietitian you visit stress on the need for a great percentage of your daily meal to constitute of vegetables.
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Sources of Iron: Animal Sources
Lean meat: This offers 18% of iron the body needs. Away from the iron it offers, lean meat also supplies the body with protein, magnesium, vitamins B1, B6, zinc and phosphorus.Lean meat are those chunks of meat that contains less than 10grams of total fat,4.5 grams of saturated fat and 95 milligrams cholesterol.you can find lean meat in the muscles of animals. This sounds good am off to Shoprite to get my lean meat lol!!! Can I get that there?
Liver: The liver of animals such as chicken, turkey and lamb makes 36% of iron available to the body when consumed .In addition to iron, animal liver contains copper phosphorus zinc and vitamins.
Please be reminded that be it human and its likes stores their fats in their organs such as liver, therefore individuals seeking to lose weight and with cardiovascular diseases should consume with caution. The key to meeting the daily iron requirement is food diversification, eating varieties.
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