Best sources of iron when fasting

When you are fasting, it is important to ensure that your body has an optimal supply of iron. Otherwise, you may encounter anemia, which brings with her severe fatigue, weakness, headache and dizziness.

The body needs iron to produce red blood cells, which are responsible for transporting oxygen from the lungs to tissues and carrying carbon dioxide from tissues to the lungs. Red meat and seafood are the best sources of iron, but many plant foods can also contain it. Thus, by making the right food choices, people fasting or following a vegan or vegetarian diet can ensure optimal iron intake without the need to take supplements.

Beet

Beetroot juice helps blood formation due to the presence of iron in the composition, which helps increase the number of red blood cells. They increase the body's resistance to infections. Drink 1 glass of beet juice daily, in courses of 3 weeks, and the symptoms of anemia will disappear. For leukemia, you can consume at least 200-300 g of beets daily, boiled or pure.

lentils

A food rich in iron, fiber and protein is lentils, which are used in various recipes such as soup. One cup of cooked lentils contains 6.59 mg of iron and almost 18 grams of protein. Lentils are also good to include in your diet because they contain other nutrients that help the body function optimally, such as B vitamins, magnesium, potassium and zinc. You can also confidently eat beans (white or red), peas and chickpeas while fasting, as these legumes are also excellent sources of iron.

Tofu (soy cheese)

Soy cheese, called tofu, is a nutritious food rich in iron, protein and calcium. Just half a cup of tofu contains 6.65 mg of iron and about 10 grams of protein. Tofu is a product recommended in the diet of vegans and vegetarians, as it promotes memory development, protects the skin from oxidation, and helps reduce cholesterol levels. Tofu also contains other important nutrients such as selenium, copper, magnesium, calcium and antioxidants. Tofu can be eaten as is, grilled, fried, or even as a dessert.

Potatoes with skin

Eat potatoes that are cooked with their skins on and washed very well as they contain iron. Specifically, the skin of an average potato contains 2 mg of iron. Potato skins are also a good source of vitamin B3, which helps cells break down nutrients and fiber, supporting proper digestion and metabolism. For a complete lunch, eat a baked potato with tofu, beans or lentils, and a generous vegetable salad.

Seeds and nuts

Nuts and seeds are also important sources of iron, especially pumpkin, sesame and hemp seeds, which contain between 9 and 221 TP3T DV. They are also good sources of Omega-3 and Omega-6 fatty acids, which are essential for the proper functioning of the body. Eat them as is, in yogurt, in salads, smoothies or juices!

Beware of overdose!

Do not take iron supplements without a doctor's recommendation! Excess iron is hazardous to health and can lead to hemochromatosis, a condition characterized by excess iron that can damage the pancreas, liver and heart.

Do you know that…

...iron deficiency is the most common nutritional deficiency and affects approximately 8% of the population, especially women?