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작성자춘향이 조회 0회 작성일 2021-09-15 11:28:34 댓글 0

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[호주워홀] '카페매니저'가 말하는 이렇게 일 구하면된다 1편

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FOODS RICH IN IRON - 17 Foods That Are High In Iron!

People who suffer from anemia need to know the foods rich in iron. Here is a list of foods rich in iron to help you get in your recommended intake. You can now pick some foods rich in iron from this list in order to meet your needs easily. Iron is an essential nutrient, meaning that it must be provided from food.

#foodsrichiniron #ironrichfoods #iron

Timestamps:

Intro: 0:00
Shellfish: 0:45
Spinach: 1:14
Legumes: 1:45
Fish: 2:39
Red meat: 3:12
Broccoli: 3:41
Tofu: 4:08
Nuts: 4:45
Mushrooms: 5:15
Dark Chocolate: 5:46
Quinoa: 6:25
Turkey: 6:58
Coconut milk: 7:40
Pumpkin seeds: 8:09
Olives: 8:35
Oats: 8:59
Mulberries: 9:28

#1 Shellfish
Shellfish like sardines and anchovies are an excellent source of iron. Three ounces of anchovies contain 3 mg of iron while three ounces of sardines offer 4 mg of iron. Shellfish are also enriched with omega-3 fatty acids these unsaturated fats promote heart and brain health.
Shellfish contain heme iron, which your body absorbs more easily than the non-heme iron that is found in plant sources.

#2 Spinach
Spinach is a nutrient-rich food in a low-calorie package. About 3.5 ounces (100g) of raw spinach contain 2.7 mg of iron. Spinach is also enriched in vitamin C that significantly boosts iron absorption.
Spinach is also rich in antioxidants that reduce risks of cancer, reduce inflammation, reduce oxidative stress, reduce blood pressure, and protect your eyes from infections.

#3 Legumes
Legumes are rich in nutrients. The most common types of legumes are lentil, chickpea, beans, peanuts, and soybeans. Legumes are a great source of iron, especially for vegetarians.
One cup (198g) of cooked lentils contains 6.6 mg of iron. Beans like black beans, navy beans, and kidney beans can easily fulfill your iron requirements. Half a cup (86g) of black beans provides 1.8 grams of iron. Legumes are also excellent sources of magnesium, potassium, folate, and can reduce weight.
Beans and legumes reduce the risks of heart diseases and inflammation in people with diabetes. To increase iron absorption consumes legumes with high vitamin C foods such as tomatoes, greens, and citrus fruits.







DISCLAIMER: The information on this channel is not to replace the personalized diagnosis of a health specialist, or replace any medical treatment.

Never stop consult your doctor for the supervision of any disease, We are trying to provide a perfect, valid, specific, detailed information.

We are not a licensed professional so make sure to consult your doctor in case you need it.

... 

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