To keep the body healthy, we need many types of nutrients through daily diet. Along with vitamins and minerals, iron is also considered very important for our good health. Iron contributes to many important functions of our body.
The main function of iron is to produce hemoglobin in red blood cells. Hemoglobin is a type of protein that transports oxygen from the lungs to various parts of the body. Apart from this, these nutrients are also considered very important for the cognitive function of the brain and the proper functioning of neurotransmitters.
Health experts say that most adults need 8 mg of iron daily. Spinach and many other green leafy vegetables are considered a good source of this. But do you know that many foods can supply more iron than spinach?
Why is iron important?
Before knowing from which things iron can be obtained, it is important to understand why this nutrient is necessary for us and what problems can be caused due to its deficiency.
Health experts say that iron deficiency can lead to iron deficiency i.e. anemia, in which the level of hemoglobin in the body decreases. This can cause fatigue, weakness, and problems in physical functions. People who are iron deficient also face problems like difficulty in breathing, changes in skin color, and often cold hands and feet.
Let us know what things should be eaten to fulfill the iron requirement in the body.
Many benefits of spinach
Spinach is one of the best and easily available sources of iron, its consumption has many health benefits. About 100 grams of spinach contains 2.7 mg of iron, which can fulfill up to 15% of the daily needs of iron. Spinach is also rich in vitamin C. This is important because vitamin C plays an important role in increasing the absorption of iron.
Eating spinach and other leafy vegetables helps your body absorb carotenoids.
Red meat can also fulfill the requirement
Apart from spinach, consuming red meat is also considered very beneficial for you in fulfilling the iron requirement. Apart from iron, red meat also contains many other nutrients necessary for the body. About 100 grams of red meat contains 2.7 mg of iron, which can fulfill 15% of the daily requirements. Iron meat is also rich in protein, zinc, selenium, and vitamin B.
However, health experts say that excessive consumption of red meat should be avoided as it can have many side effects on the body.
Include pumpkin seeds in the diet
Researchers said that iron requirements can also be fulfilled by some types of seeds. Pumpkin seeds are especially considered excellent for this. About 28 grams of pumpkin seeds contain 2.5 mg of iron, which can fulfill up to 14% of the daily requirements of iron.
Apart from this, pumpkin seeds are also a good source of vitamin K, zinc, and manganese. Patients with insulin resistance, diabetes, and depression can also benefit from its consumption.
(PC: ISTOCK)
