Know the importance of consuming more meals with this mineral, which meets a crucial role in oxygen transport.
One of the nutrients that the organism needs to stay strong is the iron. This not only It transports oxygen to all parts of the body, but also offers various benefits that contribute to the functioning of organsthe health of muscles and the bone marrow.
The lack of consumption of iron with iron does not have short -term side effects. However, in case of not ingesting this nutrient for a long time, it can cause energy deficiencyfatigue, Intestinal disorders and other symptoms related to anemiathat is, the lack of iron.
Why it is important to consume iron
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Anemia prevention: the Ferropenic anemia It occurs because the body does not have enough healthy red blood cells by iron shortage. For this reason, increasing the levels of this mineral in the diet is fundamental To prevent developing this condition, which includes symptoms such as fatigue, weakness, Headachesamong others.
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Muscle strengthening: One of the most important uses of iron is oxygen transport to tissues and muscles. This prevents it from being weaken And it helps maintain the Body mobility so that the muscular system is maintained strong and asset.
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Cognitive Development: Iron contributes to Oxygenation of the brain Through the hemoglobin. A poor oxygenation generates Mental fatiguelack of concentration and lower academic or work performance.
Iron rich foods
Many foods have a large amount of iron, but the following are the richest in this nutrient:
Red meats
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The Magras red meat They are one of the largest iron sources, so it is necessary to incorporate them into the diet. Among the most beneficial are the beefhe lambhe chicken and the turkey. In addition, this food stimulates the absorption of iron from other meals consumed on the same dish.
Spinach
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In addition to its iron contribution, spinach has various nutrients that complement this mineral to strengthen the body, such as fiber, Vitamins and Antioxidants. Although the vegetable iron It is absorbed to a lesser extent, its consumption accompanied by Vitamin c (as orange juice) significantly increases its bioavailability.
Legumes
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Legumes are also a food group rich in vegetable iron. The lentils, chickpeas and PORTOS They contribute fiber and Proteinswhich makes them fundamental foods to incorporate all types of diets.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
