TOP 15 FOODS HIGH IN IRON

In the diet of a diet with iron deficiency anemia, it is imperative to alternate animal and plant sources of the trace element. The greater the variety in the diet, the more complete the incoming complex of substances. This is very important, since vitamins C, B, and A, copper, zinc are needed for the absorption of iron.

1. LIVER (BEEF, CHICKEN, PORK)

What are the benefits of the product:  Increase in hemoglobin levels, enhance immune properties, stimulate the supply of oxygen to the brain. The blood is thinned, the vessels are cleansed from the inside, the liver is normalized, and toxins are removed. The muscles are saturated with amino acids, collagen fibers are strengthened.

The approximate norm for anemia: Beef liver – 400 g 3-4 times a week, chicken – 500 g 3-4 times, pork – 300-500 g no more than 2 times.

Approximate norm without anemia: 2-3 times a week, a portion of 200-300 g.

2. BEEF TONGUE

What is the use of the product:  Support of oxygen exchange between internal organs, tissues, and the environment, normalization of the functions of the circulatory system. Brain activity is activated, prevention of nervous and psychoemotional disorders is underway, the health of the skin, nails, and hair improves.

Approximate norm for anemia: 50-80 g daily, per week up to 550 g.

Approximate norm without anemia: 80 to 120 g, maximum 3 times a week.

3. RED MEAT (BEEF, TURKEY, CHICKEN, RABBIT)

What is the use of the product:  Activation of oxygen transport to brain tissues, support of mental abilities, and increased synthesis of hemoglobin with erythrocytes. The hormonal background is normalized, metabolic and metabolic processes are accelerated, immunity is strengthened. The body is saturated with protein.

Approximate norm for anemia: 80-100 g per day, up to 700 g per week.

Approximate norm without anemia: A serving of 120-200 g, no more than 3 times in 7 days.

4. CHICKEN YOLKS

What is the use of the product:  Replenishment of iron stores, stabilization of erythrocytes and hemoglobin in the blood, nutrition of nerve cells, brain tissues. There is the cleaning of harmful cholesterol, the work of the gallbladder and liver is normalized. Bones and joints become stronger, immune functions are stimulated.

The approximate norm for anemia: 3-4 yolks per day, up to 25 pieces per week. This amount is observed to a limited extent, only during the diet for anemia.

Approximate norm without anemia: 1-2 pieces per day, 8-12 yolks per week.

5. SARDINES

What is the use of the product:  Improvement of blood flow in capillaries, conversion of glucose into energy, regulation of brain functions. Iron reserves are replenished, the risks of vascular diseases, heart, circulatory system are reduced, immunity is increased, joints and bones are strengthened. The health of skin, hair, nails is maintained.

Approximate norm for anemia: 150-200 g per day, at least 4-5 times a week.

Approximate norm without anemia: 120-150 g, 2-4 times in 7 days is enough.

6. PUMPKIN SEEDS

What is the use of the product:  Increase of iron and hemoglobin in the blood, removal of harmful cholesterol, protection from heart disease. Pressure stabilizes, as well as digestion, sleep, mood and thyroid function normalize. Nails and hair become stronger, and the skin becomes elastic and smoothed.

Approximate norm for anemia: 80-100 g daily, up to 600 g per week.

Approximate norm without anemia: 50-70 g per day, up to 450 g of seeds per week.

7. LENTILS

What are the benefits of the product:  Returning the normal level of iron, eliminating fatigue, increased fatigue, protecting the vascular walls and heart. This makes lentils useful food for anemia. The work of the digestive tract, the central nervous system is normalized, the hormonal background and the metabolic rate are restored.

Approximate norm for anemia: 100-120 g daily, per week up to 800 g.

Approximate norm without anemia: Enough 60-100 g, 4-7 times a week.

8. BUCKWHEAT

What is the use of the product:  Normalization of blood formation, restoration of hemoglobin levels, improvement of skin color, and hair condition. The body is cleansed of toxins, unwanted cholesterol, the heart and blood vessels are strengthened. Immunity, digestion, liver, genitourinary system, central nervous system work better. The body is saturated with slow carbohydrates, the muscles become stronger and more voluminous.

Approximate norm for anemia: About 200 g every day, up to 1.4 kg per week.

Approximate norm without anemia: 130-160 g daily, up to 1.1 kg per week.

9. QUINOA

What is the use of the product:  Prevention of iron deficiency anemia and diabetes mellitus, normalization of blood pressure, cleansing blood from cholesterol. Quinoa provides a lot of protein in the body, which is good for muscles. Strength returns, appetite decreases, the work of the gastrointestinal tract improves, inflammation is stopped.

Approximate norm for anemia: Up to 200 g per day, 4-5 times per week.

Approximate norm without anemia: 100-150 g per day, no more than 3-4 times a week.

10. SPINACH

What is the use of the product:  Participation in the synthesis of hemoglobin, strengthening of blood vessels and immunity, regulation of metabolic processes. The health of bones, teeth, nails, and hair is maintained, the nervous system calms down, insomnia, stress, fatigue are eliminated. Spinach has a positive effect on blood sugar levels.

The approximate norm for anemia: 130-160 g daily, 1120 g per week. Before eating, it is better to put it in boiling water for at least 1 minute.

Approximate norm without anemia: 100 g per day, up to 700 g per week.

11. SEAWEED

What is the use of the product:  Increase in the proportion of hemoglobin in the blood, normalization, support for the functions of the thyroid gland and intestines. Memory improves, while the psycho-emotional state is stabilized. The metabolic process is activated, salts of heavy metals and toxins are removed.

Approximate norm for anemia: A serving of 100-200 g, you can every day.

Approximate norm without anemia: From 80 to 120 g per day, about 700 g per week.

12. BEETS

What are the benefits of the product:  Stimulation of the absorption of B vitamins, participation in the synthesis of thyroid hormones, and the production of hemoglobin. The liver functions to cleanse the body of toxins improve, metabolic processes, and the breakdown of fats are activated. The intestinal microflora is balanced, the normal skin color is restored. Beets are one of the best foods for anemia.

Approximate norm for anemia: 200 g daily, up to 1.4 kg per week.

Approximate norm without anemia: 100-150 g per day is enough, up to 1 kg per week.

13. RAISINS

What is the use of the product:  Stimulation of the absorption and transport of iron, normalization of the biochemical composition of the blood, and activation of functions in the bone marrow. The percentage of red blood cells increases, vascular tone improves. Bone and dental tissue are strengthened, the acid-base balance is improved.

Approximate norm for anemia: On average, 100 g daily, up to 700 g in total.

Approximate norm without anemia: 40-70 g per day, up to 500 g per week is possible.

14. APPLES

What is the use of the product: Raising the level of hemoglobin, stimulating appetite, and improving the digestive process, increasing visual acuity. In the blood, harmful cholesterol decreases, blood vessels and heart are strengthened. Cell regeneration is stimulated in the brain, the appearance of the skin and hair is improved.

The approximate norm for anemia: 3-5 pieces per day, up to 35 fruits in total. Reception methods: fresh or baked look, addition to salad, juice, or fresh.

Approximate norm without anemia: From 1 to 3 apples per day, 20 apples per week.

15. BITTER CHOCOLATE (FROM 70% COCOA)

What is the use of the product:  Increase of hemoglobin in the blood, strengthening of the heart, blood vessels, and stimulation of the production of endorphins. The metabolic production of vitamins D and B group, which are involved in the synthesis of iron, is activated. Hair and nails, skin become healthier, and bones and teeth are stronger.

Approximate norm for anemia: 50-80 g daily, up to 500 g in 7 days.

Approximate norm without anemia: On average 25-30 g, about 200 g per week.

There is not much iron in the body, but its deficiency always affects health. In the early stages, the skin turns pale, the hair grows dull, and the strength disappears. If a severe form has not yet developed, then a diet for iron deficiency anemia will help.