Iron is an important element for the health of the body and its deficiency can cause many problems for a person’s health. Therefore, knowing the dietary sources of iron and their consumption is particularly important. Iron is a nutrient whose blood bioavailability is low, that is, the small intestine cannot easily absorb large amounts of iron, and this reduces the availability of iron for use in the body, and the possibility of iron deficiency increases. It depends on several factors, including the source of iron, other components of the diet, the health of the digestive system, the use of drugs or supplements, and the presence of iron enhancers such as vitamin C. Calcium can slow down the absorption of both iron and non-heme.


Knowing food sources of iron

There are two types of iron in the diet: heme iron and non-heme iron. Animal foods such as meat and seafood also contain iron. Iron is easily absorbed by the body. Non-heme iron found in plants is absorbed by the body through several steps. Plant sources of iron include beans, nuts, soybeans, vegetables, and fortified cereals. Iron absorption from animal sources is up to 40% and this number is about 2 to 20% for plant sources. For this reason, the daily requirement of iron intake for vegetarians is 1.8 times higher than that of people who use meat to absorb iron. Eating foods rich in vitamin C along with other sources of iron can dramatically increase iron absorption. Dates fruit are rich in iron. Pengedar Kurma Selangor can help you with anemia.

The best food sources of iron

Canned foods: 85 grams of canned foods provide 26 milligrams of iron.

Dry, plain and fortified barley: 100 grams of barley provides 24.72 mg of iron.

White Beans: One cup of white beans contains 21.09 mg of iron.

Dark chocolate (containing 45 to 69% cocoa): 1 piece of dark chocolate contains 12.99 mg of iron.

Cooked oysters: 85 grams of cooked oysters contain 7.82 mg of iron.

Cooked spinach: One cup of cooked spinach contains 6.43 milligrams of iron.

Calf liver: 85 grams of calf liver contains 4.17 mg of iron.

Cooked lentils: Half a cup of cooked lentils contains 3.3 milligrams of iron.

Soy Cheese: Half a cup of soy cheese contains 2.03 mg of iron.

Cooked chickpeas: Half a cup of cooked chickpeas contains 2.37 milligrams of iron.

Tomato paste: Half a cup of tomato paste contains 1.7 mg of iron.

Low-fat minced meat: 85 grams of this meat contains 2.07 mg of iron.

Medium Baked Potato: A baked potato contains 1.87 mg of iron.

Cashews: 85 grams of cashews contain 2 milligrams of iron.

When it comes to snacks, the general impression is on foods such as chips, puffs, etc. Different types of snacks can be found in different categories such as biscuits, wafers, chocolates, toffees, candies, puffs, chips, popcorn, chewing gum, pastilles, etc. In this article, we are going to introduce you the best and most popular types of snacks for parties to increase the pleasure of your parties.

Low calorie snacks

One of the snacks that you can use for a snack is grilled pineapple. For this purpose, fry or grill 2 pieces of pineapple for 1 to 2 minutes, then eat.

Combination of carrot and raisin

Combine 1 tablespoon of raisins with 1 cup of grated carrot and a little balsamic vinegar and eat as a healthy and low-calorie snack.


Due to the high level of minerals in dates, consuming it will help maintain the balance of your diet, because dates are rich in iron and magnesium, so they play an important role in controlling body fluids and help build muscle. Dates contain calcium. It also helps the health of our bones. The sodium in this fruit also helps prevent thyroid problems. As a result, by consuming Pemborong Kurma, you will have a balanced diet and the performance of your body system will definitely improve.

Consumption of watermelon juice

For a snack, you can use juicy and sweet summer fruits. Watermelon is a good choice for juicing or making smoothies and has low calories. The high volume of water in this fruit helps to reduce your weight and fitness. This fruit makes you feel full and prevents overeating and consuming more calories.

Yogurt with fruit

Another delicious and healthy snack is a cup of low-fat yogurt with a few slices of fruit, which is full of nutrients and healthy. Each glass of low-fat yogurt has about 140 calories. You can choose the fruit according to your taste, but the combination of yogurt and strawberries with a little oats is suitable and nutritious.

Strawberries and spinach

Combine 2 cups of spinach with half a cup of chopped strawberries, then add a little balsamic vinegar and consume this special snack.

Fruit is one of the essential foods to maintain health; In addition, it is also a delicious and popular snack. But unfortunately, sometimes everyday busyness prevents us from going shopping and buying fruits; As a result, we are deprived of the properties and pleasure of tasting these foods. Fortunately, technology has provided a suitable solution for this problem: buying fruits online.

It may seem that a website selling fruits does not need special features and even we think that buying fruits is not a challenging task. But suppose you buy a fruit that is of poor quality or not fresh. This is especially important for those who have related home businesses, such as selling dried fruits using a home fruit dehydrator. Therefore, buying fruit online is not an easy task.

  1. Providing fresh and high-quality fruits

Buying fruits online is not so easy, because in this case we cannot closely examine the fruits and vegetables; therefore, the best fruit shopping website must guarantee the quality and healthiness of the products offered.

Borong Kurma Malaysia is a site to go for purchasing quality products.

  1. Variety of products

Suppose you are going to buy fruits for a party or you have decided to try a special diet of fruits and vegetables! In this situation, we all prefer to visit only one online store and not waste our time shopping from several websites. Therefore, the best website for buying fruits should have an acceptable variety of products.


  1. Easy purchase process and timely delivery

Often, for this reason, we choose online shopping, which can easily be done in a short time. Therefore, a good online store should have a simple purchase process; In addition, it must deliver the products on time so that the freshness of the fruits is not lost.