Iron is necessary in making red blood cells, which carry oxygen across the physique. Hemp seeds, in particular, appear to comprise these two fats within the ratio thought of optimum for human health ( 24 ). At zero.5 mg per cup, raw tomatoes contain very little iron. Equally to seeds, nuts are an important supply of protein, fiber, good fat, nutritional vitamins and minerals, in addition to antioxidants and helpful plant compounds ( 23 ).
Mix vegetarian sources of iron with vitamin C in the identical meal. To deal with iron deficiency anemia, your physician could recommend that you just take iron supplements. Massive amounts of iron may be dangerous, so take iron dietary supplements only as your doctor prescribes.
Iron gets used by the body to help make the hemoglobin in pink blood cells, which then carry oxygen throughout the physique, from our lungs to our muscle tissues and different organs. Animal sources (called heme iron”) embrace meat, fish and poultry.
For example, one cooked cup of white mushrooms contains round 2.7 mg, or 15% of the RDI ( 42 ). Backside Line: Organ meats are good sources of iron, and liver incorporates 36% of the RDI per serving. …