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Important! Here's how you can fight anemia by consuming these foods
Written by SOT.COM.AL 6 Prill 2021
Anemia is a disease that affects about 1.62 billion people worldwide, a figure that according to data from the World Health Organization corresponds to 24.8 percent of the global population.
This disease is related to the low amount of iron in the blood and consequently the poor supply of oxygen to the body.
Anemia is caused by a number of factors but can also be hereditary.
This disease is mainly triggered by three problems: high blood loss, high levels of red blood cell self-destruction and low levels of their production.
Below you will find useful information on the foods you should consume to fight anemia and be healthy at the same time.
Anemia and iron
Iron is an essential part of hemoglobin, a protein that transports oxygen from the lungs to every corner of the body.
According to the data, when iron is lacking, red blood cells find it impossible to transfer oxygen.
Its absence causes fatigue, headaches, brittle nails, difficulty breathing and others.
The recommended daily dose of iron for women is 15-18 milligrams.
For men this dose ranges between 8 to 11 milligrams.
Some of the richest foods in iron are meat and eggs.
However, iron is also found in many plant-based foods such as vegetables, eggplants, potatoes and above all spinach.
Some of them that are found and can be consumed regularly.
Beans, lentils and chickpeas are extremely rich in iron but also in protein, fiber, fatty acids.
They also contain vitamins A, C, E, K and B6.
One serving of cooked lentils stools 6 milligrams of iron.
A serving of raw red beans provides 15 milligrams of iron.
Nuts and seeds
Nuts and seeds are key ingredients in many vegetarian and vegan diets.
Almond butter for example provides 9.3 milligrams of iron per tablespoon.
According to scientific data, a serving of baked sweet potatoes provides 1.4 milligrams of iron.
A whole-skin baked potato provides 3.2 milligrams of iron.
As you can see, most of the nutrients in potatoes are found in the skin.