Iron is an essential dietary mineral that is vital to provide energy for daily life. It participates in the production of hemoglobin in red blood cells, which makes it possible for our red blood cells to properly transport oxygen through our bodies.
In addition, this mineral reduces the opacity of the hair and improves the texture by increasing the flow of nutrients and oxygen to the scalp and hair roots.
1/3 of this mineral in our body is found in myoglobin, an important protein that provides oxygen to muscle tissues, as well as proteins that can store this mineral for future needs. The rest 2/3 of this mineral in our body is in the hemoglobin.
Symptoms of iron deficiency.
Iron deficiency is the main cause of anemia and the most common nutritional deficiency in the world, affecting women, especially pregnant women and children.
This type of anemia commonly develops over time as your body takes advantage of the iron it has stored, and eventually it ends. Symptoms include:
dark circles; depression; weakness; pain in the mouth; Loss of libido; pale skin and lips / eyelids; coldness of the extremities; dizziness; brittle nails; cessation of menstruation.
The causes include:
disorders of the small intestine, such as Crohn's disease, celiac disease, stomach infection or intestinal parasites. blood loss (due to some cancers, ulcers or in women, during monthly periods). Many compounds can decrease the amount of non-heme absorption, such as dairy products, tannins in tea or coffee, eggs and chocolate.
Vitamin C (found in vegetables, legumes, seeds, nuts and fruits) increases the absorption of non-heme iron. This is the reason why health specialists generally suggest consuming iron-rich foods with orange juice or other foods rich in vitamin C.
Check out this list of the best breakfast cereals that are rich in iron:
# 1 Teff – 7.9 mg / 100 g (95% DV)
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It is a small grain, free of gluten, containing eight different amino acids, including a slightly rare one called lysine (essential for tissue repair and growth). Teff also offers dietary fiber, calcium, antioxidants and proteins.
Quinoa # 2 – 4.6 mg / 100 (57% DV)
It is one of the least allergenic of all grains, which makes it an excellent choice without wheat. In addition, quinoa has a high protein content and is one of the few plant foods that has the 9 essential amino acids.
# 3 spelled – 4.4 mg / 100 g (56% DV)
It is a versatile and very functional distant cousin of wheat and it is considered that this cereal was consumed for the first time between 7,000 and 8,000 years ago. In addition, the spelled is full of important nutrients that many other plant foods do not contain.
# 4 Oats – 4.3 mg / 100 g (53% DV)
Oats (botanical name – Avena sativa) is a cereal that is often consumed in the form of rolled oats or oats. It is a super-comprehensive grain without gluten and a great source of important minerals, vitamins, antioxidants and dietary fiber.
In addition, like other grains, contains plant lignans, a group of chemicals that improves cardiovascular health.
# 5 Kamut – 3.8 mg / 100 g (47% DV)
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Kamut, better known as Khorasan wheat, is a grain derived from an ancient type of Egyptian wheat. Khorasan wheat is rich in magnesium, zinc and selenium, as well as in many essential fatty acids and polyphenols.
Wheat # 6: 3.6 mg / 100 (45% DV)
It is one of the most eaten cereals in the world. It is a storehouse of magnesium, an essential mineral that acts as a cofactor for at least 300 vital enzymes.
# 7 sorghum – 3.4 mg / 100 g (42% DV)
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Sorghumbotanical name – Bicolor sorghum) is a tasty and nutritious grain that is often overlooked in many Western countries.
Due to the fact that it is gluten free, this grain offers a good alternative To wheat for people who follow a gluten-free diet.
# 8 millet – 3 mg / 100 g (38% DV)
If you want to protect your heart, millet is one of the best possible grains to add to your diet.
In addition, it is considered one of the most allergic and digestible grains available, as well as a good source of B vitamins, which help in the activity of enzymes, energy metabolism, the production of red blood cells and the regulation of the nervous system.
# 9 Rye – 2.6 mg / 100 (33% DV)
Commonly considered a grain superior to barley or wheat in terms of weight loss efforts. In addition, rye has been shown in studies to reduce plasma LDL cholesterol and improve insulin sensitivity.
Triticale # 10 – 2.6 mg / 100 (32% DV)
It is a hybrid of cereals with a surprising content of minerals and vitamins, many of which play an essential role in cardiovascular health and the production of bone tissue.
# 11 of barley: 2.5 mg / 100 (31% DV)
It is an important cereal grain that provides a range of important minerals (such as chromium, calcium, phosphorus, copper, magnesium and selenium), vitamins (especially B complex), essential amino acids and fiber.
# 12 Buckwheat – 2.2 mg / 100 g (28% DV)
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Buckwheat, a seed full of nutrients and gluten-free, has been widely consumed in Asian countries for centuries.
Buckwheat belongs to a group of foods generally called pseudocereals and grows so fast that it does not require chemicals to grow well.
# 13 wild rice – 2mg / 100 (25% DV)
It is a gluten-free food so it is a healthy option for people with celiac disease or gluten intolerance. It also has a high protein content that can be useful to increase proper growth, muscle mass and metabolic processes.
Other foods rich in iron:
Spinach; tofu; kale; Lion teeth; chickpea lentils red beans; peanut butter; molasses; broccoli; apricots, raisins; beet greens; the sweet potato tomatoes.
The top 13 iron-rich breakfast cereals, Source: https://www.yourhealthremedy.com/health-tips/cereals-high-iron/
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