Iron is an extremely important mineral for our body. It is ingested with food and is an essential part of hemoglobin, a protein that carries oxygen from the lungs to body tissues. There are several other reasons why adequate iron intake is crucial to good health.

"Iron is important for connective tissue health, muscle metabolism and many other processes in the human body. If you do not get enough iron, you may develop anemia. "It can be a very serious condition that leads to symptoms such as cognitive impairment, weakened immunity and fatigue," nutritionist Amy Gorin told Men's Health.

Due to menstruation, women are more likely to develop anemia than men. Men who do not eat enough iron-rich foods, those who lose blood due to ulcers or even heavy drinking, ie due to gastrointestinal bleeding are at risk of anemia.

Whenever possible you should have all four of these components in place for launch to maximize profits.

Which foods contain iron?

"With food you get a variety of nutrients that are good for your body. "However, there may be times when you may need to take an iron supplement."

Black beans

Black beans are rich in protein and antioxidants. One cup of cooked beans contains 3,61 milligrams of iron. This is a great option for vegetarians, who need twice as much iron as those who eat meat. This is because plant proteins are not absorbed as easily as animal sources. Black beans are also a source of soluble fiber, which can contribute to weight loss because they saturate and prevent overeating.

Spinach

With a cup of cooked spinach you add six grams of iron, which is very good. You can add spinach to omelets or salads.

Turkey meat

In addition to containing iron, this meat is also rich in protein, which, when part of a diet rich in vegetables, is associated with a reduced risk of developing obesity, diabetes and heart disease. It is recommended to eat turkey meat fresh, and not in the form of delicacies, as this avoids the intake of unnecessary sodium, additives and preservatives.

Pumpkin seeds

Pumpkin seeds are a good source of iron. They are also one of the best sources of magnesium, which relaxes the muscles. People who include enough pumpkin seeds in their diet have been found to have a reduced risk of cancer of the stomach, breast, prostate, colon and lungs. You can add pumpkin seeds to smoothies, granola, salads, yogurts, soups, pasta, hummus and guacamole.

Dried apricots

As long as there is no added sugar, dried apricots should be a mandatory part of your menu. It is the fruit that contains the most iron. They are full of flavonoid antioxidants that help neutralize free radicals, thus protecting against diseases, including diabetes and heart disease.

Tofu

From half a cup of tofu you get three grams of iron. In addition, you get protein and fiber, which will help you stay full longer.