{"id":61458,"date":"2022-06-24T18:47:54","date_gmt":"2022-06-24T18:47:54","guid":{"rendered":"https:\/\/www.imalbania.com\/kosova\/improve-iron-levels-with-these-foods\/"},"modified":"2022-06-24T18:47:54","modified_gmt":"2022-06-24T18:47:54","slug":"improve-iron-levels-with-these-foods","status":"publish","type":"post","link":"https:\/\/www.imalbania.com\/kosova\/improve-iron-levels-with-these-foods\/","title":{"rendered":"Improve iron levels with these foods"},"content":{"rendered":"

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The foods we eat significantly influence the iron that the body manages to absorb to meet its needs.<\/p>\n<\/div>\n

The recommended daily dose of iron is 7\u201318 mg for adults and up to 27 grams for pregnant women.<\/p>\n

Foods that help you absorb more iron<\/strong><\/h4>\n

Iron is a mineral that is not absorbed properly.<\/p>\n

There are some foods that speed up and improve its absorption.<\/p>\n

Foods rich in vitamin C.<\/strong><\/h4>\n

Vitamin C improves the absorption of iron by the body.<\/p>\n

Foods rich in vitamin C are citrus fruits, dark leafy herbs, peppers, melons and strawberries.<\/p>\n

One study found that taking 100 mg of vitamin C in a meal increases iron absorption by 67%.<\/p>\n

Foods rich in vitamin A and beta carotene<\/strong><\/h4>\n

Vitamin A<\/a> plays a critical role in maintaining eye health, bone growth and the immune system.<\/p>\n

Rich food sources of beta carotene and vitamin A include carrots, sweet potatoes, spinach, squash, kale, red peppers, melon, apricots, oranges and peaches.<\/p>\n

The 100 participants in a study fed cereal-based products found that in the case of rice, vitamin A increased iron absorption by 200%, while in the case of wheat and corn, iron absorption increased by 80% and 140%, respectively. respectively.<\/p>\n

Animal products, fish and poultry<\/strong><\/h4>\n

Numerous studies have shown that increased consumption of beef, chicken or fish in a grain-based food doubled and tripled the absorption of iron.<\/p>\n

Studies have shown that if you add 75 grams of meat to a meal the absorption of iron increases by 2.5 times.<\/p>\n

Foods that inhibit the absorption of iron<\/strong><\/h4>\n

Foods rich in calcium.<\/p>\n

Scientists say that if you want to maximize iron absorption, avoid eating calcium-rich foods at the same time as iron-rich foods.<\/p>\n

Foods that contain polyphenols<\/strong><\/h4>\n

Polyphenols are found in many plant foods and beverages, including vegetables, fruits, some cereals, legumes, teas, coffee and wine.<\/p>\n

Coffee and wine, which are widely consumed in meals, contain high amounts of polyphenols that prevent the absorption of iron.<\/p>\n

Data show that drinking a cup of black tea during a meal reduces iron absorption by 60-70%<\/p>\n

Scientists recommend that you drink tea and coffee a few hours after eating iron-rich foods.AgroWeb<\/strong><\/p>\n

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