Iron is a mineral necessary for the human body, which is involved in the formation of blood cells. Our body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. The World Health Organization considers iron deficiency to be a major nutritional deficiency worldwide. Low iron levels over a long period of time can lead to conditions such as anemia. Some of her symptoms are: lack of energy, shortness of breath, headache, irritability, dizziness, and weight loss. In this article, we will look at natural sources of iron and its necessary norms. Less than 6 months: 0,27 mg/day 7 months-1 year: 11 mg/day 1-3 years: 7 mg/day 4-8 years: 10 mg/day 9-13 years: 8 mg/day 14-18 years: 11 mg/day 19 and older: 8 mg/day 9–13 years: 8 mg/day 14–18 years: 15 mg/day 19–50 years: 18 mg/day 51 years and older: 8 mg/day
- Tofu (1/2 cup): 6,6 mg
- Spirulina (1 tsp): 5 mg
- Boiled beans (1/2 cup): 4,4 mg
- Pumpkin seeds (30 g): 4,2 mg
- Swan (120 g): 4 mg
- Molasses (1 tablespoon): 4 mg
- Tomato paste (120 g): 3,9 mg
- White beans (1/2 cup): 3,9 mg
- Dried apricots (1 glass): 3,5 mg
- Spinach (1/2 cup): 3,2 mg
- Dried peaches (3 pcs): 3,1 mg
- Plum juice (250 g): 3 mg
- Lentils (1/2 cup): 3 mg
- Peas (1 cup): 2,1 mg
1) Together with iron-containing foods, eat fruits rich in vitamin C 2) Coffee and tea contain components – polyphenols that envelop iron, making it difficult to absorb 3) Calcium also prevents the absorption of iron. Try to avoid calcium-rich foods 30 minutes before eating iron-rich foods.