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.
Effect of foods containing fiber on blood pressure
Constipation is one of the problems that many people face, a problem that can be effective in raising blood pressure, meanwhile, foods containing fiber can help in solving constipation. Be careful that the amount of fiber consumed should be managed like many other nutrients needed by the body. Of course, many factors can be effective in causing high blood pressure in people, and nutrition is one of the important factors.
Foods containing fiber for athletes
Fiber is not one of the food sources with high compatibility with the digestive system. Fibrous foods are a good option for people who are overweight because they help facilitate digestion and are not digestible by themselves. One of the sports in which this valuable nutrient plays a role is fitness, daily consumption of 20 to 35 grams of dietary fiber is recommended by many international regulatory groups.
Weight loss and the role of fiber consumption
Research has shown that nutrients such as fiber can play an important role in controlling body weight. It has also been found that normal weight people receive more dietary fiber during the day than obese people. Some other studies have even proven that high fiber consumption helps with better weight control with age. Fiber increases the volume of food in the digestive tract, and this slows down the digestion process, as a result, one stays full for longer. In other words, by getting more fiber, the blood sugar level remains stable.
Required intake of fiber for children
The amount of daily fiber required for children two to five years old is 25 grams. On average, children and adolescents only get about 15 grams of fiber per day and should be encouraged to eat plenty of fruits and vegetables and starchy and whole-grain foods. According to the available evidence, eating a lot of fiber is associated with reducing the risk of various diseases. Choosing high-fiber foods also makes us feel full and does not overeat, fiber helps in better digestion of food while preventing constipation.
Some of the best sources of fiber for children include:
– Bread and whole grains
– Green Peas
– Legumes (dried beans, peas, lentils, etc.)
The best food sources of Fiber are:
Like all dried fruits, Pengedar Kurma Selangor are best consumed in moderation. Dried dates have a small amount of water and more carbohydrates and fiber. If you consume too much in one day, it may cause stomach cramps or other unpleasant digestive problems.
Almonds are rich in potassium, magnesium, phosphorus, calcium and iron; The fiber in almonds helps bowel function and has a positive effect on blood cholesterol levels.
This food has many properties; Apart from being rich in water-soluble fibers and pectin fiber, it is suitable for reducing cholesterol and weight, while it causes the calories accumulated in the intestine to be removed. It reduces blood cholesterol by 15% and prevents cancer; If you pour three tablespoons of oat bran in a glass of water before meals, it will reduce appetite, wheat bran also has a lot of fiber.
Black olives have a different taste than green olives, but in terms of nutritional value, black olives are more oily than green olives. Natural black olives, which have not been blackened industrially, have high nutritional value and help digestion; 100 grams of this small fruit has 12.2 grams of fiber.
Red beans are anti-cancer and lower blood pressure, while eliminating constipation; Red beans prevent colon cancer.
Walnut is a very valuable nut that is a rich source of protein, fiber, vitamins, antioxidants and minerals. Dates are also a fruit that is rich in fiber, B group vitamins and minerals and is very useful for the body. The combination of these two food items has a very high nutritional value and energy, which can provide the energy needed by the body.
Some of the most important benefits of consuming dates along with walnuts include the following:
1- Helping the health of the digestive system
Studies show that both walnuts and Pengedar Kurma Selangor are rich in fiber, and consuming them at the same time can be beneficial for people who suffer from digestive diseases such as intestinal inactivity, and can also help treat constipation.
Consuming dates helps to reduce the concentration of ammonia in feces and thus the health of the digestive system. Also, the use of walnuts in the diet helps to increase the production of beneficial intestinal bacteria and ensures the health of the digestive system.
2- Reducing damage to body cells
Antioxidants are compounds that inhibit the oxidation process and destroy dangerous free radicals that have the ability to damage healthy body cells. Both walnuts and Kurma Mazafati Shah Alam are rich in antioxidant compounds such as carotenoids, flavonoids, phenolic acid, ellagic acid and tocopherols. This feature makes the consumption of dates and walnuts improve the health of the heart and brain and prevent diseases such as cancer and diabetes.
3- Improvement of nervous disorders
Alzheimer’s disease is one of the most common neurological diseases caused by the increase of inflammatory cytokines such as interleukin 6 (IL-6). Studies show that regular use of dates in the diet can help reduce the incidence of brain-destroying diseases such as Alzheimer’s. The presence of unsaturated fatty acids such as omega-3 and vitamin E in walnuts also helps reduce brain inflammation and protects nerve cells against diseases such as Alzheimer’s.
Using walnuts and dates is very useful for reducing nervous disorders and problems such as anxiety, stress and increasing intelligence. Studies show that people who use dates and walnuts in their diet have better learning and memory.
4- Useful during pregnancy
Using dates during pregnancy has oxytocin-like effects due to the presence of unique compounds in it and can help with healthy contractions in childbirth and the ease of childbirth. Walnuts are also rich in omega-3 and its consumption plays a role in increasing the intelligence of the fetus. It is recommended that pregnant mothers use walnuts and dates in their diet.