Iron is one of the most abundant minerals in our body and that has great influence on our health. Although its absorption is better when derived from food of animal origin, we can find many plant options to add to the diet. Therefore, we leave 17 vegetarian and vegan recipes healthy and rich in iron.
Among the micronutrients we find minerals that the body needs in appreciable amounts such as potassium or calcium. About the latter we tell you everything you need to know: its function and in what foods to find it. Calcium and its functions Calcium is considered a macromineral and is the one that occurs in greater proportions in our body, with most of it being stored in our bones and teeth.
Surely more than once you have become dizzy or found yourself weak and someone has asked you if you have been analytical lately, it is not going to be that you have low iron. It is one of the best known minerals in our body and, to a greater or lesser extent, we all know that it has a very important relationship with the risk of anemia.
Magnesium, such as calcium or potassium, is a mineral of great importance to our body although with less fame than the previous ones. To know more about this nutrient that should not be missing in your daily diet, we tell you everything you need to know about magnesium. The functions of magnesium Magnesium is one of the most abundant minerals in our body and is found mainly in our bones, although it is not only a structural part of them but also a regulator of a variety of indispensable processes in our body.
The iron state of an individual is the result between the iron contributed and the losses of said mineral. In the case of the athlete, the maintenance of body iron can be more difficult than in the general population, due to factors such as increased hemolysis (red blood cell rupture), gastrointestinal bleeding, hematuria (presence of blood in the urine) or excessive sweating .
Vitamin A is closely related to vision. In developed countries it is difficult to have deficiencies of this fat-soluble vitamin, however, in developing countries its deficiency can even cause blindness. Its contribution in the diet is measured in micrograms, but of Retinol Equivalents, which is one of its active forms, hence when we read a label we see the legend: micrograms ER / 100 g.
Different seeds are nowadays, star foods for our diet given the valuable properties they have, and among them, their calcium content of plant origin stands out that can help you cover the quota of this mineral every day, especially if you are vegan or do not consume dairy. The calcium of the seeds Although many will say that the calcium of vegetable origin like the one that the seeds possess is not equal to the calcium derived from dairy products, we must know that there are many factors that facilitate the absorption of this mineral and that according to the needs and Ingestion, our body knows how to take more or less calcium we consume.
We all know that iron is an essential mineral for the correct realization of a multitude of biological functions, hence, as with many other macronutrients, it is essential that our body has a correct contribution. But in addition to being essential for countless vital functions, the contribution of iron to our body will be essential in the life of the athlete.
Iron is a mineral of great importance for the health of the body and is needed in amounts of 8 and 18 mg daily in men and women respectively. If you are looking to add this mineral to the diet, we leave you a table with different iron-rich replacements. Below you will see different options that you can use in your diet to increase the iron content only by replacing ingredients in your dishes: Foods Rich iron replacements Iron added per 100 grams Sausage Blood sausage 6 mg Apricot ear Peach ear 4.2 mg Popcorn of corn Almonds 3 mg Lettuce Cress 2.1 mg Chickpea or beans Lentils 1.7 mg Butter Peanut butter 1.7 mg As we can see, just by replacing some usual foods in the diet with very similar ones, we can add this mineral to our dishes
Although all seeds are generally good sources of this mineral necessary for our muscles and for the preservation of bones and teeth, fennel seed is one of the highest proportion of calcium. For every 100 grams, fennel seed offers about 1300 mg of the mineral, which indicates that with just using a spoon for our dishes, we will be adding more calcium than with 100 ml of milk.
Meats are not only good sources of protein for our diet but they are also a way to get vitamins and minerals. Today we show you which are the meats with more potassium that you can add to your usual diet. Potassium is one of the most abundant minerals in our body and its functions are of great relevance.
Calcium is a mineral of great importance for the body and on a daily basis, we need an average of about 1000 mg, so, so that this nutrient is not lacking in your table, we leave some healthy replacements to add calcium to your diet. Using the following replacements you can easily increase the amount of calcium you consume and thus prevent the deficit of this mineral so necessary for the body to function properly.
Whenever we talk about iron, we think that it is the nutrient that is linked to the prevention of nutritional anemias, however, its intake at adequate levels can be of great help for other functions and aspects of our body. In addition to being key to preventing anemias, iron in appropriate amounts can offer other benefits to our health.
Iron is a critical nutrient among those who do not consume food of animal origin, but fortunately there are many alternatives to obtain this mineral such as fennel seeds that are a good source of iron for a vegetarian diet. For every 100 grams, fennel seeds contribute about 19 mg of iron, so adding only a couple of small tablespoons to our dishes will give us about 2 mg of the mineral, an amount that is equivalent to what 100 grams of meat has .
A few days ago we left you a new riddle that invited us to recognize the food with more calcium than all present in the image. Today, after a few days of play, it's time to reveal the solution to the riddle that tells us that the herb or spice with more calcium is thyme powder. With 1900 mg of calcium per 100 grams, thyme powder is the correct answer to this riddle, being the food followed by dried oregano with almost 1600 mg of the mineral in the same proportion of food.
Spices and condiments can be much more than a way to add flavor and color to the preparations, because they can also be excellent sources of vitamins and minerals. This is the case of turmeric, which is a good alternative to add iron to your dishes. A single teaspoon of this spice can offer about 2.5 mg of iron, an amount that exceeds the proportion offered by 100 grams of meat and that can also provide very few calories and a variety of other nutrients as well as antioxidants.
Iron is one of the most important minerals for our body and among vegans or vegetarians, it is a critical nutrient, however, there are different foods that can help us add this mineral such as nuts, of which today we show you your iron content Although the iron in these foods is of plant origin and is absorbed to a lesser extent than iron of animal origin, we can include a handful of nuts along with an orange juice or a fruit rich in vitamin C and thus, favor its absorption.
The decrease of iron among athletes is a frequent problem, even, usually there are anemic states to a greater extent than in the population that does not practice sports professionally, however, iron supplements in athletes, are they really necessary? To answer the question of the owner we have made a review of the available scientific literature on the subject, finding that a study shows benefits on performance and mood when iron supplements are administered in the presence of mineral deficit, but without diagnosed anemia .
We know that spices and condiments can help us add good nutrients to the diet, but in this particular case, we tell you that chili powder constitutes ** an unsuspected source of iron ** for your dishes If you are a lover of spicy flavors, surely you have used chili powder to flavor, and now you should know, that it can offer you for every 100 grams, about 15 mg of iron, that is, for every tablespoon that you add to your recipes, you will be adding just over 2 mg of iron.
A few days ago we proposed a riddle that invited us to recognize the food with the highest iron content of all those present in the image. Today, we have to reveal the solution to the riddle that tells us that the food of plant origin with more iron is tofu. As shown in the image, tofu is the winning food, because for every 100 grams it concentrates 3.7 mg of iron, while closely followed by watercress and tempeh, with 3.1 and 2.7 mg of the mineral respectively.