Iron is an essential nutrient for the body, supporting the production of hemoglobin, which helps transport oxygen to every cell. Low iron levels can lead to fatigue, weakness, and even anemia...
1. How important is iron?
Iron is an essential nutrient for overall health, both physical and mental. Iron is an important component of hemoglobin, a protein in red blood cells. This protein is responsible for transporting oxygen from the lungs to the body's organs and tissues. Iron is also responsible for metabolism, physical growth in children, neurological development, and hormone synthesis.
Iron deficiency can occur when the body absorbs poorly or not enough, or when there is blood loss... Not having enough iron in the body can lead to anemia (also known as iron deficiency anemia), which results in symptoms such as low energy levels, extreme fatigue, poor concentration, pale skin, and heart problems...
Iron is an important component of hemoglobin, a protein in red blood cells.
Iron is available in a number of foods that can be easily added to your daily diet. Adding enough iron-rich foods to your diet is one of the best ways to ensure healthy iron levels in your body.
2. Some of the best iron supplements
If you want to boost your iron intake, here are some iron-rich drinks:
- Beetroot + carrot juice helps supplement iron
Beetroot is known for its high iron content, while carrots are rich in vitamin A, which helps increase iron absorption. This synergistic duo not only improves hemoglobin levels but also detoxifies the blood.
You can add a little lemon juice to this drink - rich in vitamin C, which will help absorb iron better.
Beetroot + carrot juice helps supplement iron for the body.
- Spinach smoothie
Spinach smoothies (green smoothies) are a great way to get iron into your diet. Spinach is high in non-heme iron, which helps increase hemoglobin levels. To increase iron absorption, pair greens with fruits rich in vitamin C, such as oranges or pineapple. Add a splash of almond milk to add texture and nutrients to this drink.
- Pomegranate juice
Pomegranates are rich in iron, vitamins and antioxidants. Drinking fresh pomegranate juice can help increase blood circulation and hemoglobin levels. The natural sweetness of pomegranates makes them a good choice for people of all ages.
For added benefits, combine pomegranate with a handful of dates or raisins, both of which are rich in iron.
Pomegranates are rich in iron, vitamins and antioxidants.
- Pumpkin seed smoothie
Pumpkin seeds are high in iron and zinc, both of which are essential minerals for energy metabolism. Blend soaked pumpkin seeds with banana, curd, and a little honey to make a creamy, iron-rich smoothie.
Not only is this drink nutritious, it also makes a great post-workout snack.
- Apple and plum juice
Apples are high in iron, while prunes contain both iron and fiber. Combine the two to make a naturally sweet drink that improves digestion and increases hemoglobin. Drinking this drink daily can effectively combat iron deficiency anemia.
Not only iron, prune juice is also a great source of potassium which helps lower blood pressure.
Recommended iron requirement (mg/day) according to the National Institute of Nutrition.
Source: https://giadinh.suckhoedoisong.vn/5-loai-do-uong-tu-nhien-giup-tang-cuong-sat-cho-co-the-172241123071043163.htm
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