Women eat lentils, spinach, red meat, pumpkin seeds, and tofu, which can increase iron absorption and prevent anemia that causes physical weakness.
Iron is needed for the production of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to other organs. This mineral plays an essential role in energy metabolism, immune function, and cognitive development.
Supplementing adequate iron helps prevent anemia, which leads to fatigue and physical weakness. Iron is important for overall health, supporting growth in children. Women of reproductive age are susceptible to iron deficiency due to the monthly menstrual cycle. Increasing certain foods can prevent deficiencies in this nutrient.
Beetroot
Beets contain a lot of iron and nutrients that are good for health, increase hemoglobin production, and prevent anemia. The nitrates in this root vegetable can improve blood flow to the brain, thereby enhancing cognitive function and reducing the risk of dementia.
Lentils
Lentils are a healthy source of plant-based iron and are versatile in many dishes such as soups, stews, salads and side dishes. Lentils are also rich in protein and fiber, which not only help improve iron levels but also support digestive health and weight control.
Red meat
This is a rich source of heme iron (iron from animal products). This type is easier to absorb than non-heme (plant-based) iron. Beef, lamb and pork are all suitable options to increase iron levels in the body. Red meat has essential nutrients such as protein and vitamin B. Women should control their portion sizes to a moderate level so as not to negatively impact their health.
Spinach
This vegetable is rich in nutrients, especially iron. Incorporate spinach into salads, smoothies or cooked dishes to increase your intake of nutrients like iron and vitamins A, C and K.
Pumpkin seeds
Pumpkin seeds are not only a crunchy, delicious snack, but they are also packed with nutrients, including iron. They can be roasted, added to salads or grilled dishes. The high antioxidant content and healthy fats in pumpkin seeds also contribute to overall health.
Quinoa
Quinoa is a grain that provides a good amount of iron and a large amount of protein. It is gluten-free and can be used in a variety of dishes, from salads to main dishes. Quinoa also provides other essential nutrients, including magnesium, manganese and fiber.
Tofu
People following vegetarian and vegan diets can choose tofu for an iron boost. This food is very versatile, can be used in many different dishes, from stir-fried, boiled to soup. Tofu is also high in protein and other beneficial nutrients, making it a nutritious meat substitute.
Dark chocolate
Eating dark chocolate brings many health benefits. Not only is it a mood-boosting dish, it is also rich in iron. Flavonoid antioxidants in dark chocolate have anti-inflammatory and immune-boosting properties. Women who eat this food regularly can increase their desire, pay attention to portion control because they are rich in calories which can lead to weight gain.