While most people who suffer from iron deficiency live in poor countries or eat too little food to satisfy their minimal caloric intake, sometimes it also happens for those who eat too many junk foods.
If you’re worried about your health and how it affects your fitness results, then you should certainly take the time to learn about how to make sure your body gets plenty of iron, right? Some of the iron deficiency symptoms are extreme fatigue, pale skin, cold hands and feet, inflammation, chest pain, and dizziness.
One of the easiest ways to avoid iron deficiency is to eat more foods that contain a huge amount of iron or buy mineral supplements. However, some supplements aren’t high-quality and might not be as useful as you might think, so in most cases, it’s safer to buy high-quality real food. Some of the foods you should eat to avoid iron deficiency are below.
6 Foods You Need To Eat For Gains
Looking at foods rich in iron may not be something you think is important, right? If you care about your gains, read this list and incorporate them into your diet as soon as possible. These foods will help you get past these plateaus and weak periods in your lifting.
While almost every meat-based product provides plenty of iron, eating liver is a lot more beneficial because it contains a lot more of it. Also, liver contains B12 and folate that are also both important to overcome anemia.
Because liver contains such a huge amount of iron and B12, it’s enough to eat 100 g of It daily to see positive results. To make it more nutritious and easier to digest, eat it together with green vegetables and natural oil.
Looking for a food that will get you some iron plus lots of carbs and protein? Try eating lentils. While they take more time to cook than rice or pasta, they are a lot more nutritious if we are talking about minerals and vitamins.
Also, lentils provide plenty of soluble and insoluble fiber, and both of them are important for keeping your digestive system healthy by eliminating toxins and feeding your microbiota.
Raisins and many other dried fruits have just a tiny amount of water in their makeup as they were dried. So, it results in getting more minerals from eating the same weight of dried fruits than from eating the same amount of regular fruits.
Also, raisins contain other important minerals like calcium, magnesium, potassium, and lots of sugar. So, if you need to boost your energy levels, then adding some raisins to your meal is the way to go.
Sardines are not only beneficial due to their high iron levels but also because of their high concentration of vitamin D and omega-3 fatty acids. Furthermore, sardines are quite cheap so they won’t harm your budget even if you eat a lot of them.
To make your meals even more nutritious and delicious, eat them together with salads, pasta, rice, or sauces.
Eating any type of nuts can help you to provide yourself with a healthy amount of iron and almost all other minerals. So, you can eat many different varieties to add some new flavors to your diet.
But if you’re looking something that would be cheap and could be eaten as a snack, then you should go with pistachio nuts or peanuts. Also, eating nuts will help you to increase your healthy fat and protein intake, so it’s useful to eat nuts to improve your health and fitness results.
6. Green Vegetables
While almost all vegetables contain at least a little bit of iron, eating green vegetables will make sure you get it as much as you can. Also, green vegetables are great when eating meat products for making it easier to digest.
Some of the green vegetable examples are spinach, cabbage, kale, broccoli, asparagus, and other similar vegetables.