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PLANT BASED SOURCES OF IRON.

Posted by: | Posted on: January 31, 2020
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Iron is a mineral that our bodies need for many functions. For example, iron is part of hemoglobin, a protein which carries oxygen from our lungs throughout our bodies. It helps our muscles store and use oxygen.It is also part of many other proteins and enzymes. Your body needs the right amount of iron.

Iron is also the fourth most common element in Earth’s crust by weight and much of Earth’s core is thought to be composed of iron. Besides being commonly found on Earth, it is abundant in the sun and stars.

Having learnt this,here are the plant based sources of iron:

1.Lentils.

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The lentil is an edible legume.Some of the most common types of legumes are beans, lentils, chickpeas, peas and soybeans. They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the RDI (16). Legumes are also rich in folate, magnesium and potassium.

2.Kales.

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One cup of cooked kale contains 1.17 mg of iron. An adequate intake of iron can help prevent anemia.

3.Pumpkin seeds.

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A pumpkin seed is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically flat and asymmetrically oval, have a white outer husk, and are light green in color after the husk is removed.Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients.

4.Black beans.

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Prepare Black Beans With Vitamin-C-Rich Veggies for an Iron Win. Black beans serve up 4 mg of iron per cup. … And if you’re looking for more variety, kidney, pinto, and fava beans all have iron, too.

5.Dark chocolate.

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Dark black chocolate is a form of chocolate containing cocoa solids, cocoa butter and sugar, without the milk found in milk chocolate.

The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease.

NB:Without enough iron, your body can’t produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin). As a result, iron deficiency anemia may leave you tired and short of breath.

 

 

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