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It is also advisable to change our habits and follow some small guidelines, such as trying to eat organic products 5 times a day to distribute foods rich in iron throughout the day, eat fruit rich in vitamin C for breakfast or for dessert, and eat dried fruits or nuts between meals.
If you drink vegetable drinks, look for those enriched in calcium and vitamin B12 and combine whole grains with foods rich in calcium, with dairy or eggs.
The foods that have a greater contribution of iron and that it would be convenient to include them in our diet are:
For breakfast: Fortified whole grain biscuits and cereals: muesli, oats, wheat germ, millet ... Egg yolk, vegetable drinks enriched with calcium and vitamin B12, tigernut horchata, yogurt ... iron-enriched cocoa powder, milk chocolate bar ... molasses black….
Foods: Legumes, especially lentils, chickpeas, beans, peas, soybeans, beans ...
The "green" vegetables: spinach, chard, artichokes, cabbage, broccoli, Brussels sprouts, arugula ..
Wholemeal bread better than white
Throughout the day: Nuts and dehydrated fruits: pistachios, dried apricots, almonds, hazelnuts, cashews, sunflower seeds, raisins, dates, plums, coc.