Iron is a mineral which is crucial to the human health. All the cells in the human body contain some iron, but most of this essential mineral in the body is in the red blood cells. The recommended daily allowance varies depending on gender, age, and situation.
In addition to maintaining body functions such as producing hemoglobin to transport oxygen to organs, this mineral is a necessary nutrient for maintaining healthy nails as well. According to Maureen Williams, ND, from the Bastyr Center for Natural Health, this essential mineral in the diet may help to reduce fatigue after moderate and intense physical exercise.
Moreover, it has an important role in speeding up the process of wound healing. Iron helps in the formation of RBCs, an important constituent of hemoglobin that transports oxygen around the body.
Currently, iron deficiency anemia is the world's most common nutritional deficiency disease and is most prevalent among children and women of childbearing age. Furthermore, severe deficiency may cause progressive skin ailments which cause brittleness of nails and extra smoothness in the tongue area.
The best method to make sure you’re not lacking in this mineral is to eat adequate amounts of iron-rich foods each and every day.
Here are the top vegetables high in iron:
#1 Lemon grass (citronella), raw – 8,2mg/100g (45%DV)
#2 Potatoes, baked, skin, without salt – 7mg/100g (39%DV)
#3 Parsley, raw – 6,2mg/100g (34%DV)
#4 Jerusalem-artichokes, raw – 3,4mg/100g (19%DV)
#5 Lentils, mature seeds, cooked, boiled, without salt – 3,3mg/100g (19%DV)
#6 Dandelion greens, raw – 3,1mg/100g (17%DV)
#7 Chickpeas, mature seeds, cooked, boiled, without salt – 2,9mg/100g (16%DV)
#8 Spinach, raw – 2,7mg/100g (15%DV)
#9 Beet greens, raw – 2,6mg/100g (14%DV)
#10 Lima beans, large, mature seeds, cooked, boiled, without salt – 2,4mg/100g (13%DV)
#11 Chard, swiss, cooked, boiled, drained – 2,3mg/100g (13%DV)
#12 Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt – 2,1mg/100g (12%DV)
#13 Asparagus, raw – 2,1mg/100g (12%DV)
#14 Kale, raw – 1,7mg/100g (9%DV)
#15 Soybeans, mature seeds, sprouted, cooked, steamed – 1,3mg/100g (7%DV)
#16 Sweet potato, cooked, baked in skin, without salt – 0,7mg/100g (4%DV)
#17 Peppers, sweet, green, raw – 0,3mg/100g (2%DV)
#18 Tomatoes, red, ripe, raw – 0,3mg/100g (2%DV)
#19 Radishes, raw – 0,3mg/100g (2%DV)
#20 Carrots, raw – 0,3mg/100g (2%DV)
Vitamin C helps release a higher percentage of iron from nonheme sources (plants), thereby boosting your body’s ability to absorb more iron from these foods than it would otherwise.
Thank you. This was our video with top vegetables rich in iron.
Source – http://www.yourhealthremedy.com/nutrients/iron-health-benefits-and-side-effects-of-its-deficiency/
Images – pixabay
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