by A balanced diet refers to one in which foods rich in minerals and vitamins are protagonists, because according to the United States National Library of Medicine (Medline Plus) these nutrients are essential for the proper functioning and development of the body. .
It is then that minerals are also preferred as the iron that can be obtained through the consumption of different foods such as meat, legumes, spinachbetween coughs, points Healthline.
But when there is a deficiency of this mineral, anemia usually develops, which according to the Mayo Clinic, is “a condition in which you lack enough healthy red blood cells to carry an adequate level of oxygen to the tissues of the body.”
“Anemia is a serious public health problem in the world that particularly affects young children and pregnant women. The WHO estimates that, worldwide, 42% of children under 5 years of age and 40% of pregnant women are anemic,” adds the World Health Organization (WHO).
It is worth mentioning that iron is such an important mineral for the body, because it participates in the production of hemoglobin, which according to the National Cancer Institute (NCI) is “a substance in the blood that carries oxygen from the lungs to tissues throughout the body”. He even mentions that it is part of many fundamental proteins and enzymes for the body.
Hence, the medical center ensures that iron deficiency anemia “is the most common and is caused by a shortage of iron in the body”, but how to raise the iron in the blood?
Foods that have iron
To prevent anemia, the Mayo Clinic says that you should eat foods that have folate, vitamin B12, and vitamin C. However, those that are rich in iron stand out, such as beans, meats, vegetables and cereals.
For this, Healthline lists other foods that can be useful when integrated into a balanced diet:
quinoa
This Seed has anti-inflammatory and antioxidant effects that help strengthen the immune system and reduce the chances of developing heart problems.
According to the health portal your healththis seed is rich in potassium, magnesium and calcium, so it can prevent osteoporosis, a disease that negatively impacts the bones, weakening them.
It also mentions that it has a protective effect on the heart and regulates blood pressure. According to Healthline, a cup with 185 grams of quinoa is proportional to 2.8 mg of iron.
Spinach
Spinach is one of the favorite vegetables for healthy lunches, which can be eaten either cooked or raw. It is a food rich in minerals and vitamins such as K, which has many benefits on the health of the body, according to Tua Saúde.
It is then that the website explains that spinach does not have heme iron, however absorption is difficult, so vitamin C helps with this process.
Legumes like lentils and chickpeas
What most characterizes this type of food is its protein intake, its soluble fibers and low fat content, even ensures that it has the ability to regulate sugar.
For its part, the Food and Agriculture Organization of the United Nations (FAO) ensures that some health institutions explain that the qualities and descriptions of legumes reduce the risk of non-communicable diseases such as diabetes. Therefore, it ensures that a cup of 198 grams of lentils -for example- represents 6.6 mg of iron.
Finallyit is important to consult with a health professional to demonstrate what are the nutritional deficits that the body has in order to compensate them.
