We are destroying two well-known food iron myths!
Myth number 1: Meat is a better source of iron than plants
No! It is an absorbable source of iron, but not the best.
But how much iron do we need? Τhe two sexes have equal iron needs until adolescence, and then the needs in women more than doubled to 18 mg versus 8 in men. In pregnancy and lactation, the iron needs to be thrown! Therefore, daily iron and folate replacement is recommended.
Myth No. 2: Grain and legume plant acids and polyphenols in vegetables & fruits are harmful and are anti-nutrients
No! They are valuable with plenty of beneficial actions, they simply protect us from the rise in iron prices to harmful levels.
The question is…which foods contain iron?
1. Pulses: Lentils, beans, peas, soybeans etc.
2. Spores and nuts: Pumpkin seeds, sunflower seeds, linseed, sesame seeds, chocolate couverture etc.
3. Green vegetables: Spinach, peas, broccoli, and more! They also contain vitamin C on its own for its better absorption.
4. Carbohydrates: Potatoes with peel, oats, buckwheat, quinoa and wheat.
5. Tomatoes: Tomato paste and dried tomato. Unlike the raw tomato, which does not contain remarkable levels of iron, the tomato paste contains a large amount of it while it contains vitamin C for better absorption!
6. Fruits: Plums and mainly plum juice with 3.3 mg iron per cup and apricots, mostly dried!
A healthy diet is the key to getting the iron you need. Choose a healthy life style!
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