Iron in the runners' diet

The problem with iron (and other minerals) is that some alimein they usually contain inhibitors of its absorption (such as those rich in calcium), but this means that you must opt ​​for one or the other. So you tell us runfitners

If your health and performance is in good condition and you eat a diet loaded with alimenutritious and healthy snacks, you should not worry too much for the combinations.

However, if you have symptoms of low iron levels, you should visit a medical professional, reinforce yourlimentation and if the professional indicates it, supplement with iron.
Although non-heme iron absorption is low, that does not mean that thoselimeThey do not serve to increase your iron stores.

Next, we will give you some tips so that you can achieve increase iron absorption from the toliments you consume.

To do this, we recommend that along with sources of iron, add the following:

The consumption oflimerich in vitamin C along with non-heme sources of iron, they can help you increase the iron absorption.

A good way is will Accompany your meals with an orange or kiwi smoothie.

Combining red meat with eggs, or salmon with spinach, are good alternatives to increase your iron deposits.

In this list of Vitonic, you will find 6 tolimeIron-rich foods:

1. Clams: to our surprise the clams contain about 24mg of iron per 100 grams, which represents more than we need on a daily basis (8mg for adult men and 18mg for women of childbearing age). What happens to theselimeThe reason is that they are scarcely consumed in our usual diet and, furthermore, they have a high cost/quantity ratio.

2. Whole grains: the cereals that the market offers us today are very rich in iron due to its fortification and maintenance in the grain's crust, its content ranges between 7 and 12 mg per 100 grams of product. However, we must not forget that fiber and its vegetable origin significantly reduce absorption, so to optimize its assimilation in the body, I recommend consuming cereals with a freshly squeezed orange juice or a little lemon rich inVitamin C.

3. Organ meats: el liver of beef, as well as blood sausage made from red blood, are excellent sources tolimeHeme iron sources, easily absorbed, as they contain about 8mg percent and 14mg percent, respectively. How will these seelimentos contains so much iron, because of the blood of animal origin that contains hemoglobin, which provides an iron ready to be absorbed.

4. Legumes: the soybean in grain as well as the lentil, are the legumes with the highest content of non-Heme iron, since they have 7 and 8 mg per 100 grams, respectively. Its absorption is less than that of the iron contained in meat, but its low cost and its advantageous nutrients offer us alimeIdeal to prevent anemia and other nutritional deficiencies.

5. Green vegetables: the spinach and chard They contain between 3 and 4 mg per cent of poorly absorbed iron, but as with legumes, they arelimeLow-cost ingredients, whose composition can greatly benefit the body. In addition, when combined with citrus fruits rich in vitamin C or with a little meat, their absorption is increased so that the body takes more advantage of its iron.

6. Meats: beef, chicken, fish, turkey, pork, and others all contain iron in amounts around the 2 mg per 100 grams about. It is an iron that is easily absorbed and that, except for vegetarians, we all regularly include in our diet.