Vegetarians can find a little 'harder, the iron they need, but some can not understand why. There are two forms of heme iron, which comes from animal sources, and non-heme, derived from plant sources. Non-heme iron is more difficult for the body to absorb than the heme iron in the rule. However, if you eat a food that contains vitamin C in the same meal with your vegetable source of iron, helps the body absorb non-heme iron better.
This simpleMakeup can alleviate any concerns about the development of anemia. Iron helps the blood cells to carry oxygen through the body, helps the immune system to fight effectively, and it is necessary to bring the energy from the food we eat. If you have low iron content, you may feel tired because your body does not receive enough oxygen. They can also be toxic and excessive consumption of iron, so a good balance is important. Too much iron can be more susceptible to bacterial infections. It 'very difficult to obtain ironToxicity of food alone, but usually the results of iron supplements too.
Adult women need 33 milligrams of iron daily. Adult men and postmenopausal women is 14 mg per day. Women of childbearing age need more iron in the iron to compensate for the loss through menstruation every month. Now ... What foods will give you what you need?
Sources of wheat
Bran is a great source of iron. Eating cereal, baked in bread or muffins. Oatmeal is also a good source, butDo not rely on instant variety. Cook the old oatmeal, or better yet, cut steel oats. It takes a little 'more time for cooking, but they taste great and are rich in iron and other nutrients. Oatmeal can also muffins, cakes, cookies and other recipes are added.
Vegetable
Beans are rich in iron and protein. Add the white beans, peas, lentils, chickpeas, soya beans and tofu to your diet to the percentages of iron. Beans can beOr veggie burger cooked stews and soups. Tofu can be a little 'difficult at first, but there are many recipes for this interesting ingredient to try.
Fruits and vegetables
The more you eat vegetables all day, the more you get the iron. Beets, pumpkin, melon, grapes, potatoes, sweet potatoes, broccoli, Chinese cabbage and dates are all pretty good in them of iron. Leafy vegetables like lettuce, chard, spinach and Swiss are good sources ofIron. If you do not want salads all the time, try the green soups, pasta sauces, and smoothies. Just add a little ', fruit smoothies to sweeten. Add the sweet potatoes and pumpkin to stews and soups, you must not eat in one direction. If Japanese cuisine is edible seaweed. It 'a good excuse to try the vegetarian sushi. Parsley and watercress are also good sources of iron.
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