Publish Time: 2022-05-11 Origin: Site
Iron is a mineral with several important functions, the main function of which is to carry oxygen throughout the body as part of red blood cells. It is an essential nutrient, which means you need to get it from food. The Daily Value (DV) is 18 mg. Interestingly, the amount of iron your body absorbs depends in part on how much you store. Deficiencies can occur if your intake is too low to replace the amount you lose each day. Iron deficiency can lead to anemia and lead to symptoms such as fatigue. Menstruating women who do not eat iron-rich foods are at a particularly high risk of iron deficiency.
1. Quinoa
Quinoa is a popular grain known as a pseudograin. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV. Plus, quinoa is gluten-free, so it's a great option for people with celiac disease or other forms of gluten intolerance. Quinoa is also higher in protein than many other grains and rich in folate, magnesium, copper, manganese, and many other nutrients. Additionally, quinoa has stronger antioxidant activity than many other grains. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress.
2. Turkey
Turkey is a healthy and delicious food. It's also a good source of iron, especially dark turkey meat. A 3.5-ounce (100-gram) serving of dark turkey contains 1.4 mg of iron, or 8% of the DV. By comparison, the same amount of white turkey meat contains only 0.7 mg. Black turkey also contains an impressive 28 grams of protein per serving and several B vitamins and minerals, including 32% DV zinc and 57% DV selenium. Eating high-protein foods like turkey may help you lose weight because protein makes you feel full and increases your metabolic rate after meals. High protein intake can also help prevent muscle loss that occurs during weight loss and aging.
3. Broccoli
Broccoli is rich in nutrients. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, or 6% of the DV. What's more, a serving of broccoli also contains 112% of the DV for vitamin C, which helps your body absorb iron better. The same serving is also high in folic acid, providing 5 grams of fiber along with some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage. Cruciferous vegetables contain indoles, sulforaphane, and glucosinolates, plant compounds thought to protect against cancer.
4. Tofu
Tofu is a soy food that is popular among vegetarians and some Asian countries. A half-cup (126-gram) serving provides 3.4 mg of iron, which is 19% of the DV. Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. Plus, it provides 22 grams of protein per serving. Tofu contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, lower risk of heart disease, and relief of menopausal symptoms.
5. Dark Chocolate
Dark chocolate is delicious and nutritious. A 1-ounce (28-gram) serving contains 3.4 mg of iron, or 19% of the DV. Plus, it contains prebiotic fiber, which nourishes the good bacteria in your gut. One study found that cocoa powder and dark chocolate had higher antioxidant activity than powders and juices made from acai and blueberries. Research has also shown that chocolate is good for cholesterol and may reduce the risk of heart attack and stroke. However, not all chocolates are created equal. Compounds called flavanols are thought to be the benefit of chocolate, and dark chocolate has far more flavanols than milk chocolate. Therefore, it is best to consume chocolate with at least 70% cocoa for maximum benefits.
6. Fish
Fish is a high nutrient, and certain species, such as tuna, are especially high in iron. In fact, a 3-ounce serving of canned tuna contains about 1.4 mg of iron, or about 8 percent of the DV. Fish is also rich in omega-3 fatty acids, which are heart-healthy fats with a variety of health benefits. In particular, omega-3 fatty acids have been shown to promote brain health, boost immune function and support healthy growth and development. Fish also contains several other essential nutrients, including niacin,selenium and vitamin B12.
Iron deficiency anemia is the most common type of anemia and is caused iron deficiency in the body.Hemoglobin synthesis is affected due to the lack of iron in the body,red blood cells cannot transport oxygen properly,and cannot provide the necessary nutrients for various organs and tissues of the body.So who is prone to iron deficiency anemia?
1. Infants and young children
Data showed that infants and young children are the most common incidence groups of iron deficiency anemia. Infants and young children develop very rapidly and have a very large demand for nutrients.
2. Pregnant women
Pregnant women belong to a special group.The demand for nutrients is also increasing as the fetus grows.Some pregnant women will have severe early pregnancy reaction in the early stage of pregnancy,their appetite will become very bad,and the nutrients they intake cannot meet the needs of the body,and they are prone to iron deficiency anemia.
3. Teenagers
The girls of 11 year old will have menstruate,and they lose a lot of iron during menstruation,it lose iron about 15.68 mg each time. Coupled with the loss of approximately 40.8 mg of iron per day from urine,women during this period are prone to iron deficiency.
4. The elderly
The digestive function of the elderly is relatively poor,and the absorption and utilization rate of food is also continuously reduced, which is prone to iron deficiency problems, thereby suffering from iron deficiency anemia.
5. Alcoholics
People who drink alcohol for a long time can also have iron deficiency problems because alcohol can affect the body's absorption of iron. The alcoholics with long-term heavy drinking can also cause damage to the gastric mucosa and affect digestive function, and greatly increase the occurrence of iron-deficiency anemia.
Iron supplementation is the main treatment method in clinical practice since the disease is caused by iron deficiency. Healthcare practitioner can suggest you take some iron dietary supplement, we can recommend one vitamin c with iron controlled release tablet which is acceptable for you.
1. Odorless,small tablets are easy to swallow.
2. It’s daily iron tablet,take 1 or 2 tablets one day only.
3. The formula contain Vitamin C because it can help iron absorption
4. Iron and vitamin c tablets,give you two kinds of nutrition together.
5. It can release 12 to 24 hour in the body and give you iron plus vitamin c supplement in 12 to 24 hour.
Iron can cause your stools to be darker in color. This is normal and is not a cause for concern.
Iron 50 mg and vitamin C 200 mg combination integrate vitamin C with iron controlled release tablet, which apply our patent of coating membrane-controlled release technology. It looks like ordinary tablets from its appearance,you can’t feel any taste and bad reactions once you swallow iron plus vitamin C timed release tablets. two kinds of ingredients can dissolve water,the tablet core through the micro-pores in the coating, and the active ingredients are dissolved then released through the micro-pores at a uniform rate,the releasing time is 12 to 24 hours in the body, and it can be released uniformly in the stomach and intestines,which improves the absorption rate and avoids the irritation of the rapid release to the stomach. The people of iron deficiency like iron and vitamin C supplements, they also took iron oral liquids or regular iron supplements in tablets before they choose and like vitamin c with iron controlled release tablets.