why is iron mineral needed by our body? name some of the iron rich foods.
Answers
Answered by
13
Iron is an important mineral essential for our body.Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Hemoglobin represents about two-thirds of the body's iron. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells. so iron is very much necessary.
some of iron rich foods are as follows-
1) spirulina, liver, grass-fed beef, lentils, dark chocolate,spinach and many more.....
hope it will help you...
some of iron rich foods are as follows-
1) spirulina, liver, grass-fed beef, lentils, dark chocolate,spinach and many more.....
hope it will help you...
arohi12:
thank to the answers but it is so long
some answers fetch good marks
ok
Answered by
4
Foods That Are Loaded With Iron
Iron is an essential nutrient that plays an important role in many bodily functions
A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.
Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants
The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person's gender and life stage.
For instance, men and post-menopausal women generally require around 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.
And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDI for vegetarians and vegans is 1.8 times higher than for meat eaters.
Here is a list of 21 plant foods that are high in iron
21 Vegetarian Foods That Are Loaded With Iron
Iron is an essential nutrient that plays an important role in many bodily functions
A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.
Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants
The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person's gender and life stage.
And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDI for vegetarians and vegans is 1.8 times higher than for meat eaters.
Here is a list of 21 plant foods that are high in iron.
1–3: Legumes
legumes, including beans, peas and lentils, are great sources of iron.
Listed below are the varieties containing the most iron, from highest to lowest.
1. Tofu, Tempeh, Natto and Soybeans
soybeans and foods derived from soybeans are packed with iron.
In fact, soybeans contain around 8.8 mg of it per cup, or 49% of the RDI. The same portion of natto ,a fermented soybean product, offers 15 mg, or 83% of the RDI
Similarly, 6 ounces (168 grams) of tofu or tempeh each offer 3–3.6 mg of iron, or up to approximately 20% of the RDI
In addition to iron, these soy products contain between 10–19 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium.
2. Lentils
Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI
Lentils contain a significant amount of protein, complex carbs, fiber, and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers around 50% of your recommended daily fiber intake.
3. Other Beans and Peas
Other types of beans contain good amounts of iron as well.
White, lima, and navy beans closely follow soybeans, offering 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI
However, chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI
In addition to their iron content, beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.
Several studies also link regularly consuming beans and peas to cholesterol and blood sugar levels, as well as reductions in belly fat
Iron is an essential nutrient that plays an important role in many bodily functions
A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.
Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants
The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person's gender and life stage.
For instance, men and post-menopausal women generally require around 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.
And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDI for vegetarians and vegans is 1.8 times higher than for meat eaters.
Here is a list of 21 plant foods that are high in iron
21 Vegetarian Foods That Are Loaded With Iron
Iron is an essential nutrient that plays an important role in many bodily functions
A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.
Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants
The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person's gender and life stage.
And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDI for vegetarians and vegans is 1.8 times higher than for meat eaters.
Here is a list of 21 plant foods that are high in iron.
1–3: Legumes
legumes, including beans, peas and lentils, are great sources of iron.
Listed below are the varieties containing the most iron, from highest to lowest.
1. Tofu, Tempeh, Natto and Soybeans
soybeans and foods derived from soybeans are packed with iron.
In fact, soybeans contain around 8.8 mg of it per cup, or 49% of the RDI. The same portion of natto ,a fermented soybean product, offers 15 mg, or 83% of the RDI
Similarly, 6 ounces (168 grams) of tofu or tempeh each offer 3–3.6 mg of iron, or up to approximately 20% of the RDI
In addition to iron, these soy products contain between 10–19 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium.
2. Lentils
Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI
Lentils contain a significant amount of protein, complex carbs, fiber, and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers around 50% of your recommended daily fiber intake.
3. Other Beans and Peas
Other types of beans contain good amounts of iron as well.
White, lima, and navy beans closely follow soybeans, offering 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI
However, chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI
In addition to their iron content, beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.
Several studies also link regularly consuming beans and peas to cholesterol and blood sugar levels, as well as reductions in belly fat
Similar questions